What Is DBT? A Simple Intro and 5 Skills to Practice

Dialectical Behavior Therapy (DBT) is a form of cognitive-behavioral therapy developed by Dr. Marsha Linehan in the early 1990s. Although DBT was originally developed to treat Borderline Personality Disorder (BPD) and suicidal behavior, randomized controlled trials have shown the efficacy of DBT not only in the treatment of BPD but also in the treaother psychiatric disorders, such as substance use disorders, mood disorders, posttraumatic stress disorder, and eating disorders (May et al., 2016). DBT includes 4 components; skills training group, individual psychotherapy, telephone consultation, and therapist consultation team. These components work together to teach behavioral skills including mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance, all of which target behavioral symptoms of BPD (May et al., 2016). Even if you’re not in formal DBT treatment, you can still try out some DBT skills on your own. Here are five simple DBT tools you can start using in everyday life.

1. Mindfulness: Observe and Describe

• The goal of this skill is to be present in the moment with a nonjudgmental mindset, focusing on only one thing at a time. Try noticing something around you, like a sound or an object, and silently describe it in detail to yourself.

2. TIP Skills: Changing Your Body Chemistry

• T – Temperature Cool down fast by changing your body temperature. Hold your breath and submerge your face in cold water (above 50°F) or press a cold pack to your eyes and cheeks for about 30 seconds. This helps slow your heart rate and reduce intense emotions.

• I – Intense Exercise Use short bursts of physical activity to burn off emotional energy. Go for a brisk walk, run, do jumping jacks—anything to get your body moving and help it reset.

• P – Paced Breathing Slow your breathing to calm your nervous system. Breathe into your belly, aiming for 5–6 breaths per minute. Try inhaling for 5 seconds and exhaling for 7.

• P – Paired Muscle Relaxation Tense your muscles while you inhale, then release the tension as you exhale. Mentally say “relax” as you let go. Notice the difference in how your body feels.

3. Opposite Action 

• When your emotions urge you to act in unhelpful ways, opposite action encourages doing the opposite. For example, if you feel like isolating when you’re sad, try reaching out to someone instead. Or, if you are feeling very angry, watching a happy or funny movie can be a good option. This can help shift your emotional state.

4. Self-Soothe Using the Five Senses

• Using sensory experiences like listening to calming music, smelling a favorite scent, or holding something soft can provide comfort and soothe distress. This can help bring you back to the present moment.

5. Improve the Moment

• This skill focuses on doing something to make the current moment better, whether it’s imagining a safe place, practicing relaxation techniques, or engaging in a brief activity you enjoy. It’s a way to interrupt distress and build resilience. Some ideas for using this skill include calling a friend, going for a hike, telling yourself “it will be okay”, stretching, or practicing deep breathing.

(Linehan, 2015). 

References:

• ​​Linehan, M. M. (2015). DBT® skills training handouts and worksheets (2nd ed.). The Guilford Press.

• May, J. M., Richardi, T. M., & Barth, K. S. (2016). Dialectical behavior therapy as treatment for borderline personality disorder. The mental health clinician, 6(2), 62–67. https://doi.org/10.9740/mhc.2016.03.62