Adults and Couples Therapy of Oregon: Evidence-Based

Specialized treatment for depression, anxiety, and relationship issues with proven therapeutic approaches

Gottman Couples Therapy Level 2 Practitioner โ€ข EMDR Level 2 โ€ข Certified Clinical Trauma Professional (CCTP I)

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is a powerful evidence-based treatment approach that combines cognitive-behavioral techniques with mindfulness practices to help you manage emotions, improve relationships, and build a life worth living.

Let’s talk about how Dialectical Behavior Therapy (DBT) and mindfulness can change your life for the better.

DBT helps you understand your thoughts and emotions, so you can make positive changes.

Imagine having the tools to overcome challenges and find happiness.

What is Dialectical Behavior Therapy?

Dialectical Behavior Therapy (DBT) was developed by Dr. Marsha Linehan in the late 1980s. Originally designed to treat borderline personality disorder, it has since been adapted and proven effective for a wide range of conditions characterized by emotional dysregulation, including:

  • Depression and mood disorders
  • Anxiety disorders
  • Post-traumatic stress disorder (PTSD)
  • Substance use concerns
  • Eating disorders
  • Self-harm and suicidal behaviors

The term "dialectical" refers to the integration of two seemingly opposite concepts: acceptance and change. DBT teaches you to accept yourself and your current situation while simultaneously working toward positive change and growth.

The Four Core Components of DBT

Comprehensive DBT consists of four main components, each addressing different aspects of emotional well-being and life skills:

1. Mindfulness Skills

Mindfulness forms the foundation of all DBT skills. It involves developing awareness of your thoughts, emotions, bodily sensations, and surroundings in the present moment without judgment. Mindfulness skills help you:

  • Observe experiences without immediately reacting
  • Describe thoughts and feelings accurately
  • Participate fully in the present moment
  • Focus on one thing at a time
  • Be effective by doing what works rather than being "right"

To learn more about how mindfulness can be practiced as a standalone therapeutic approach, visit our Mindfulness therapy page.

2. Distress Tolerance Skills

These skills help you manage crisis situations and intense emotions without making things worse. Rather than trying to immediately escape difficult feelings, you'll learn to:

  • Distract yourself in healthy ways
  • Self-soothe using your five senses
  • Improve the moment with techniques like imagery, meaning-making, prayer, or relaxation
  • Weigh pros and cons of different responses
  • Accept reality as it is (radical acceptance)

3. Emotion Regulation Skills

These skills help you understand, name, and manage your emotions more effectively. You'll learn to:

  • Identify and label emotions
  • Identify obstacles to changing emotions
  • Reduce vulnerability to emotional suffering (through self-care practices like balanced eating, exercise, sleep, and avoiding mood-altering substances)
  • Increase positive emotional events
  • Build mastery through engaging in activities that make you feel competent and effective
  • Apply mindfulness to current emotions without judgment
  • Take opposite action when emotions don't fit the facts or aren't effective

4. Interpersonal Effectiveness Skills

These skills help you navigate relationships and interpersonal conflicts while maintaining self-respect and the relationship. You'll learn to:

  • Ask for what you need effectively
  • Set boundaries and say "no" when appropriate
  • Cope with interpersonal conflict
  • Balance priorities and demands
  • Build and maintain positive relationships

The Science Behind DBT

DBT is supported by extensive scientific research demonstrating its effectiveness. Multiple randomized controlled trials (the gold standard in research) have shown that DBT is effective for:

  • Reducing self-harm and suicidal behaviors
  • Decreasing hospitalization rates
  • Improving treatment retention (people staying in therapy)
  • Reducing symptoms of depression, anxiety, and PTSD
  • Improving overall quality of life

Studies show that the skills learned in DBT create changes in brain activity associated with better emotional regulation. This demonstrates that learning these skills actually changes how your brain processes emotions.

Comprehensive Evaluation: A Path to Personalized Treatment

Understanding you is important to us.

At our center, we value the importance of truly understanding you and your unique experiences in order to provide tailored guidance and support on your journey towards managing emotions, reducing stress, alleviating anxiety, and achieving overall mental well-being.

We start with a thorough evaluation, which is like a roadmap for your treatment.

Picture yourself embarking on a transformative journey towards emotional well-being, guided by a comprehensive evaluation that serves as your roadmap, leading you to personalized treatment strategies designed specifically for your unique needs.

It helps us determine the best path for you and sets clear goals for therapy.

Allow us to expertly evaluate your needs, chart the most effective path forward, and establish clear therapy goals that pave the way to your personal transformation and well-being.

What to Expect in DBT Treatment

DBT treatment is structured and typically includes:

  • Individual therapy: One-on-one sessions focused on your specific challenges and applying DBT skills to your unique situation
  • Skills training: Learning the four core skills modules (mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness)
  • Between-session coaching: Support for applying skills to real-life situations as they arise
  • Homework assignments: Practicing skills between sessions to strengthen their effectiveness

Our approach to DBT is flexible and can be adapted to your needs. We may recommend a comprehensive DBT program or integrate specific DBT skills into your individual therapy based on your unique situation.

Embarking on a Transformative Exploration

Imagine therapy as a transformative conversation that unlocks a world of possibilities for your emotional well-being and personal growth.

It’s an enlightening experience where you can discover your true self and find healing and restoration.

Unlock the door to self-discovery, find solace in peace, and bring balance to your life through an enlightening experience.

Embark on a remarkable journey of self-revelation, where the transformative power of healing and restoration eagerly awaits your arrival.

This enlightening journey will lead you to uncover your true self and pave the way for a brighter, more fulfilling future. 

Let us be your trusted guides on this transformative path.

We are here to guide you every step of the way.

Who Can Benefit from DBT?

DBT can be beneficial for anyone struggling with emotional regulation or interpersonal challenges. It's particularly helpful for people who:

  • Experience emotions intensely
  • Have difficulty managing strong emotions
  • Engage in impulsive behaviors when upset
  • Have unstable relationships
  • Experience frequent mood swings
  • Have a history of trauma
  • Struggle with anxiety, depression, or PTSD
  • Want to improve their emotion regulation and interpersonal skills

For individuals dealing with relationship issues, our Gottman Method Couples Therapy may be particularly beneficial. For military personnel and veterans dealing with trauma, we also offer specialized military-focused therapy services.

Unwavering Support in the Journey

We empathize with the difficulties that mental health challenges can bring, and we are here to provide you with the guidance, support, and tools needed to navigate through them and find a path to lasting well-being.

Rest assured, our dedicated service is here to provide you with solace, unwavering support, and transformative opportunities.

We are committed to helping you find relief from your struggles, cultivate inner strength, and embrace positive change in your life.

Together, we can embark on a journey towards healing and growth.

Tap into your inner reservoir of strength and unleash your true potential as we expertly guide you through the process of developing essential coping skills, empowering you to face life’s challenges with unwavering confidence and embark on a journey towards a more resilient and fulfilling life.

Personalized Strategies and Resources for Growth

We have expert tools and resources to help you overcome challenges and grow as a person.

We will be with you throughout the therapeutic journey, providing guidance and unwavering support.

Step into the transformative therapeutic journey where our expert guidance will accompany you every step of the way.

Together, we will navigate the path toward healing, growth, and well-being, ensuring you are never alone in your journey toward a brighter future.

We will empower you to regain control over your emotions, reduce stress and anxiety, and discover lasting peace and well-being.

Trust in our commitment to your healing and let us guide you towards a brighter future.

You are not alone in this.

Mindfulness and DBT: Enhancing Self-awareness and Emotional Well-being

Mindfulness is like a superpower that helps you navigate emotional pain and become more resilient.

Experience the powerful synergy of our holistic style, combining the transformative benefits of Dialectical Behavior Therapy (DBT) with proven mindfulness practices, to bring you clarity, personal growth, and lasting well-being.

Unlock the transformative power of our comprehensive approach, where the perfect blend of cognitive behavioral therapy and meditation techniques come together to create lasting change and make a real difference in your emotional health and overall quality of life.

The Benefits of Mindfulness in DBT

Mindfulness practices in DBT help you:

  • Create space between your emotions and your actions
  • Reduce automatic reactions to emotional triggers
  • Increase awareness of your emotions without judgment
  • Stay present rather than dwelling on the past or worrying about the future
  • Make wiser choices in difficult moments

Overcoming PTSD: Healing, Resilience, and Hope

If you’re struggling with PTSD, we specialize in supporting you.

Our goal is to help you heal, become more resilient, and find hope for the future.

Embark on a life-changing journey where our expert guidance empowers you to heal, cultivate resilience, and embrace a future brimming with hope and possibility.

DBT is proven to be effective in regaining control and finding strength and well-being.

How DBT Helps with Trauma

DBT provides valuable skills for managing trauma-related symptoms, including:

  • Emotion regulation skills to manage intense trauma-related emotions
  • Distress tolerance techniques to cope with flashbacks and triggers
  • Mindfulness practices to ground yourself in the present moment when memories intrude
  • Interpersonal effectiveness skills to rebuild trust and relationships that may have been affected by trauma

Investing in Emotional Strength

We encourage you to invest in your emotional strength through therapy.

Step into a world of limitless possibilities, where you have the power to unlock your full potential by honing your skills in distraction, self-soothing, and effective decision-making.

Embrace the transformative journey ahead and discover the incredible impact these abilities can have on your life.

Get ready to unleash your true potential and embark on a path of growth and fulfillment.

With these powerful tools at your disposal, you’ll gain the confidence to navigate intense emotions and embrace a life that is truly fulfilling and enriched.

Let’s embark on this incredible journey together and unlock your inner strength for a brighter tomorrow.

Frequently Asked Questions About DBT

How long does DBT treatment typically last?

Standard DBT typically involves a commitment of 6-12 months to complete the full skills training curriculum. However, the length of treatment can be adjusted based on your specific needs and goals. Some people benefit from shorter-term DBT-informed therapy that incorporates key skills and principles.

Is DBT different from CBT (Cognitive Behavioral Therapy)?

Yes. While DBT is a form of CBT, it includes several unique elements. DBT places a stronger emphasis on acceptance, mindfulness, and dialectical thinking (the balance between acceptance and change). It also specifically targets emotional regulation and interpersonal effectiveness, which aren't always central focuses in traditional CBT. To understand the differences and similarities between these approaches, you may want to explore our Cognitive Behavioral Therapy (CBT) page as well.

Do I need to be diagnosed with a specific condition to benefit from DBT?

No. While DBT was originally developed for borderline personality disorder, its skills are valuable for anyone who wants to improve their emotional regulation, distress tolerance, mindfulness, and interpersonal effectiveness. These skills are helpful for managing a wide range of mental health concerns and even everyday life challenges.

What makes DBT effective?

DBT combines several powerful therapeutic elements: practical skills training, individual therapy, emphasis on the therapeutic relationship, focus on motivation and reinforcement, and generalization of skills to real-world situations. This comprehensive approach addresses multiple dimensions of psychological and emotional well-being.

Start Your Transformative Journey Today

We invite you to embark on your transformative journey today.

With us as your guide, there’s so much potential for growth, contentment, and emotional well-being waiting for you. 

You deserve to live your best life.

Remember, we are here for you every step of the way.

Let’s unlock your transformative power together.

Contact us today to learn more about our DBT services and begin your journey toward improved emotional well-being. Our evidence-based approach to Dialectical Behavior Therapy is tailored to your individual needs, ensuring that you receive the most effective treatment for your specific situation. If you prefer a more traditional approach to therapy before diving into DBT, we also offer Talk Therapy as a starting point.