A Path to Emotional Resilience and Growth
Understanding Dialectical Behaviour Therapy (DBT)
What is Dialectical Behaviour Therapy?
Dialectical Behaviour Therapy (DBT) is an evidence-based psychotherapy approach designed to help individuals manage intense emotions, build healthier relationships, and navigate life’s challenges with greater ease. Developed in the late 1980s by psychologist Dr. Marsha Linehan, DBT was initially created to treat Borderline Personality Disorder (BPD), a condition characterised by emotional instability, impulsive behaviours, and difficulties in interpersonal relationships. Over the years, its applications have expanded to address a wide range of mental health issues, including anxiety, depression, eating disorders, substance use disorders, and trauma-related conditions.
At its core, DBT integrates principles from cognitive-behavioural therapy (CBT) with concepts from mindfulness and dialectics—the idea that two seemingly opposing truths can coexist. For example, DBT encourages clients to accept themselves as they are while simultaneously working toward positive change. This balanced perspective fosters “radical acceptance,” helping individuals reduce self-judgment and increase self-compassion
DBT is structured around four key modules: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. These modules are typically taught in a combination of individual therapy sessions, group skills training, phone coaching, and therapist consultation teams to ensure comprehensive support. Unlike traditional talk therapy, DBT emphasises the development of practical skills, making it a hands-on approach that empowers clients to apply what they learn in real-world situations.
At Glenbrook Practice, we are deeply committed to DBT as a cornerstone of our services. With over 20 years of experience, we offer tailored DBT programmes for teens, adults, children, and professionals, aligning with our philosophy of “Growth Through Awareness.” Whether you’re a teenager grappling with the pressures of adolescence or an adult seeking tools for emotional resilience, DBT provides a roadmap to a more balanced and fulfilling life.
The Core Modules of DBT
DBT’s effectiveness lies in its modular structure, which breaks down complex emotional and behavioural challenges into manageable skills. Each module builds on the others, creating a holistic framework for personal development. Below, we detail each module, including all key skills, explanations, examples, and practical application tips.
In our DBT programmes at Glenbrook Practice, these modules are integrated into structured sessions, such as our 12-week DBT STEP-UPP for Teens or the 8-week DBT-THRIVE for Adults, ensuring participants gain both theoretical knowledge and practical application.
1. Mindfulness:
The Foundation of Awareness
Mindfulness is the cornerstone of DBT, teaching individuals to observe their thoughts, feelings, and sensations in the present moment without judgment. Influenced by Zen Buddhism and practices like those of Jon Kabat-Zinn, it counters tendencies toward anxiety about the future or rumination on the past. By grounding in the “now,” clients reduce reactivity and build the awareness needed for other modules. Core concepts include Wise Mind and the “What” and “How” skills.
Skills & Exercises
1. Wise Mind
This is the balanced state integrating Emotion Mind (driven by feelings, often impulsive) and Reasonable Mind (purely logical, ignoring emotions). It leads to thoughtful decisions by acknowledging both facts and feelings.
Skills & Exercises
Example: A teen upset by a low grade might feel like quitting school (Emotion Mind) or ignore the disappointment (Reasonable Mind). Wise Mind helps process the emotion, evaluate options, and plan study improvements.
Tips: Practice 10 minutes, 3 times a week. Start with deep breathing, identify emotions and facts, reflect on values, and integrate them.
2. What Skills (Actions for practicing mindfulness)
Observe
Notice experiences without interfering, focusing on sensations, thoughts, or surroundings.
Example: During a stressful meeting, observe your quickened breath without reacting.
Describe
Label observations with words to create distance from overwhelming feelings.
Example: “I notice tension in my shoulders and racing thoughts about failure.”
Participate
Fully engage in the moment without self-consciousness.
Example: While playing sports, immerse yourself in the activity, ignoring distractions.
3. How Skills (Approaches to mindfulness):
Non-Judgmentally
Observe without labelling as “good” or “bad”; stick to facts.
Example: Instead of “I’m awful at socialising,” say “I’m feeling awkward in this conversation.”
One-Mindfully
Focus on one task at a time, avoiding multitasking.
Example: Eat a meal without checking your phone, savouring each bite.
Effectively
Do what works to achieve goals, prioritising practicality over ego.
Example: In a disagreement, choose compromising words to resolve it, even if not “winning.”
Practical Exercises:
Mindful Breathing: Sit comfortably, focus on your breath for 5-10 minutes; gently redirect wandering thoughts.
Body Scan: Scan your body from toes to head, noting tensions without judgment; ideal for bedtime relaxation.
Urge Surfing: Observe impulses like cravings as waves that rise and fall; useful for teens managing social media urges.
STOPP Technique: Stop, Take a breath, Observe thoughts/emotions, Pull back for perspective, Practice what works.
In our programmes, mindfulness is taught first to establish a solid foundation for emotional growth.
2. Distress Tolerance:
Surviving Crises Without Making Them Worse
This module focuses on enduring painful emotions or situations without resorting to harmful behaviours. It includes crisis survival skills for immediate relief and reality acceptance skills for long-term peace. These are crucial when emotions are too intense for problem-solving.
Skills & Exercises
1. Crisis Survival Skills
Distract with ACCEPTS
Activities (e.g., exercise), Contributing (help others), Comparisons (reflect on worse times), Emotions (evoke opposite feelings via music), Pushing Away (mentally set aside the issue), Thoughts (count backwards), Sensations (hold ice).
Example: An adult feeling overwhelmed at work might contribute by volunteering or shifting their focus.
Self-Soothe with the Five Senses
Use sight (view art), sound (listen to calming music), smell (aromatherapy), taste (enjoy tea), touch (warm bath).
Example: A teen post-argument might self-soothe with a favourite scent.
IMPROVE the moment
Imagery (visualise a safe place), Meaning (find purpose), Prayer (spiritual connection), Relaxation (deep breathing), One Thing in the Moment (focus narrowly), Vacation (brief mental break), Encouragement (self-talk).
Example: During anxiety, use imagery of a beach to calm.
Pros & Cons
Weigh short and long-term outcomes of tolerating vs. acting on distress.
Example: Consider the pros/cons of impulsive shopping during stress.
TIPP Skills
Temperature (cold water on face), Intense Exercise (jogging), Paced Breathing (4-7-8 method), Progressive Muscle Relaxation (tense/release muscles).
Example: Use cold temperature to reduce panic quickly.
2. Reality Acceptance Skills
Radical Acceptance
Fully accept reality without resistance to reduce suffering.
Example: Accept a breakup to move forward.
Turning The Mind
Choose acceptance repeatedly when resistance arises.
Willingness vs. Wilfulness
Opt for practical actions over stubborn refusal.
Tips: Practice in low-stress times; journal experiences for reflection.
3. Emotion Regulation:
Understanding and Managing Feelings
This module helps identify, understand, and change emotional responses to reduce vulnerability and increase positive experiences. It explores how emotions function and how to manage them effectively.
Skills & Exercises
1. Understanding Your emotions
Understanding and Naming Emotions
Learn to identify emotions and their prompts, functions, and expressions.
Example: Label “anger” from a traffic jam and trace its cause.
2. Changing Emotional Responses
Check the Facts
Verify if emotions fit the situation.
Example: Challenge fear of failure by examining evidence.
Opposite Action
Act contrary to the emotion’s urge when unjustified.
Example: Approach a social event despite fear.
Problem Solving
Identify problems, brainstorm solutions, and act.
Example: Address work overload by delegating tasks.
Reducing Vulnerability to Emotion Mind (ABC PLEASE)
Accumulate Positive Emotions (schedule joys), Build Mastery (achieve small goals), Cope Ahead (plan for triggers), Treat Physical Illness, Eat Balanced, Avoid Mood-Altering Substances, Sleep Balanced, Exercise.
Example: Build mastery by completing daily chores to boost confidence.
Letting Go of Emotional Suffering
Mindfulness of Current Emotions (observe without clinging).
Example: Let sadness pass like clouds.
Tips: Track emotions in a diary; build routines for vulnerability reduction.
4. Interpersonal Effectiveness:
Building and Maintaining Relationships
This module teaches assertive communication while maintaining relationships and respecting oneself. It addresses myths like “asking makes me weak.”
Skills & Exercises
Objectives Effectiveness (DEAR MAN)
Describe (facts), Express (feelings), Assert (request), Reinforce (rewards), Mindful (stay focused), Appear Confident, Negotiate.
Example: “When you cancel plans (describe), I feel disappointed (express). Could we reschedule? (assert). It would mean a lot (reinforce).”
Relationship Effectiveness (GIVE)
Gentle (kind tone), Interested (listen), Validate (acknowledge), Easy Manner (light-hearted).
Example: Validate a friend’s frustration to strengthen bonds.
Self-Respect Effectiveness (FAST)
Fair (to self/others), Apologies (only when warranted), Stick to Values, Truthful.
Example: Stick to honesty in a tough conversation.
Tips: Role-play scenarios; balance priorities like objectives vs. relationships.
Who is DBT for?
Support for Teenagers
Tools for Adults
Why Choose Dbt at glenbrook practice
DBT is more than therapy—it’s a life skill set that promotes lasting change. At Glenbrook Practice, we tailor DBT to meet the unique needs of teens and adults, drawing on our extensive experience and innovative resources, such as Glenbrook Press. Whether through in-person programmes, workshops, or upcoming online courses, we offer accessible and supportive environments that foster growth
Contact us
Why Glenbrook Practice
- Over 20 Years of Experience
- Tailored Programmes for All Ages
- Our Philosophy of "Growth Through Awareness"
- Our Practical, Skills-Based Approach
If you’re interested in exploring DBT further, contact us at info@glenbrookpractice.com or WhatsApp +27 83 227 9771.
Follow us on Instagram @glenbrook_practice for updates, and stay tuned for our complete website launch on October 1st.
Remember, recovery and growth are not just possible—they’re within reach through awareness and action.