DBT Therapist Chicago, IL
Searching for dialectical behavior therapy (DBT) in Chicago? Hoping a DBT therapist can help your specific situation? If so, we welcome you to this counseling page. What follows is a rundown of DBT, including what this therapy is all about and how it can be used to help treat a number of mental health challenges.
Dialectical Behavior Therapy (DBT) is a form of psychotherapy that was developed by psychologist Marsha Linehan in the 1980s to help individuals who struggle with emotional dysregulation. In some ways, it is similar to Acceptance and Commitment Therapy (ACT).
DBT is a comprehensive treatment approach that integrates various techniques and strategies from other forms of therapy, such as cognitive-behavioral therapy (CBT), mindfulness-based therapy, and emotion-focused therapy.
DBT is designed to help individuals who struggle with intense and unstable emotions, impulsive behavior, and difficulty regulating their moods. It is particularly effective in treating individuals with borderline personality disorder (BPD), but can also be useful for those struggling with anxiety, depression, substance use, and other mental health issues.
The core features of DBT include a focus on both acceptance and change, an emphasis on the development of skills, and a commitment to maintaining a non-judgmental and validating therapeutic relationship. DBT is organized into four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
The mindfulness module is designed to help individuals develop awareness of their thoughts, feelings, and bodily sensations in the present moment, without judgment or evaluation. Mindfulness skills can help individuals to reduce anxiety and distress, increase self-awareness, and improve their ability to regulate their emotions.
The distress tolerance module is focused on helping individuals to manage intense emotions and crises without resorting to harmful or impulsive behaviors. This module teaches skills such as distraction, self-soothing, and radical acceptance, which can help individuals to tolerate distressing situations without feeling overwhelmed.
The emotion regulation module is designed to help individuals develop skills for identifying, understanding, and regulating their emotions. This module teaches skills such as identifying triggers, reducing vulnerability to emotional dysregulation, and increasing positive emotional experiences.
Finally, the interpersonal effectiveness module focuses on helping individuals to develop healthy communication and relationship skills. This module teaches skills such as assertiveness, effective listening, and conflict resolution, which can help individuals to improve their relationships and reduce interpersonal stress.
My Chicago DBT Therapist helped me regulate my emotions
-Becky in Lincoln Park, Chicago
DBT has been found to be effective in reducing symptoms of BPD, depression, anxiety, and substance use disorders. It is particularly effective in reducing self-harm and suicidal behavior in individuals with BPD. DBT has also been shown to improve overall functioning and quality of life for individuals with these conditions.
[See our Chicago depression therapy page for more information].
One of the key ways that DBT helps with emotional regulation is by teaching individuals to identify their emotional states and develop strategies for managing them effectively. This may include mindfulness exercises to increase awareness of emotional states, cognitive restructuring to challenge negative thoughts and beliefs, and behavioral strategies to increase positive emotions and decrease negative emotions.
DBT also emphasizes the importance of acceptance and validation, which can help individuals to feel more comfortable with their emotions and reduce the tendency to engage in self-destructive behaviors. By accepting their emotions and learning to regulate them in a healthy way, individuals can improve their overall well-being and lead a more fulfilling life.
DBT Therapy in Chicago
At 2nd Story Counseling, we customize DBT to meet your specific needs. Our Chicago DBT therapy can either be infused into regular therapy sessions where needed, or you can choose to work through protocols with a DBT trained therapist so that you can have in your pocket a variety of tools designed to help you manage panic attacks, bouts of depression, angry outbursts, addictive behaviors, and moments of fear.
How DBT Helps With Focus
One of the core features of Dialectical Behavior Therapy (DBT) is its focus on mindfulness and present-moment awareness. DBT teaches individuals how to stay present in the moment, without judgment or evaluation, which can be helpful for managing emotions and reducing stress. Here are some ways that DBT can help you stay present that many of our Chicago clients have reported:
- Mindfulness exercises: DBT includes various mindfulness exercises, such as breath awareness, body scanning, and mindful eating, that can help you stay present in the moment and increase self-awareness.
- Wise mind: DBT teaches the concept of wise mind, which is a balance between emotional and rational thinking. By practicing wise mind, you can learn to stay present in the moment, while also using logical thinking to make wise decisions.
- Opposite action: DBT includes a technique called opposite action, which involves doing the opposite of what your emotions are telling you to do. By staying present in the moment and using opposite action, you can avoid acting impulsively and make more thoughtful decisions.
- Non-judgmental stance: DBT emphasizes a non-judgmental stance towards thoughts and emotions, which can help you stay present in the moment without getting caught up in negative self-talk or criticism.
- Validation: DBT emphasizes validation, which means acknowledging and accepting your thoughts and feelings without judgment. By practicing validation, you can learn to stay present in the moment and regulate your emotions more effectively.
The bottom line is DBT can help you stay present in the moment by teaching mindfulness exercises, wise mind, opposite action, a non-judgmental stance, and validation. By staying present, you can learn to regulate your emotions more effectively, reduce stress, and make more thoughtful decisions.
Working with a Chicago DBT therapist can help you feel less anxious.
Dialectical Behavior Therapy Explainer Video
Mindful Benefits of Dialectical Behavior Therapy
Dialectical Behavior Therapy (DBT) has been shown to be an effective treatment for a range of mental health issues, including borderline personality disorder, substance abuse, depression, anxiety, and eating disorders. Here are some of the benefits of DBT:
- Improved emotional regulation: DBT teaches individuals skills to manage difficult emotions and reduce emotional reactivity.
- Increased mindfulness: DBT emphasizes mindfulness as a way to stay present in the moment, reduce stress, and improve self-awareness.
- Improved interpersonal relationships: DBT teaches skills to improve communication, set boundaries, and build healthy relationships.
- Decreased impulsive behavior: DBT teaches skills to reduce impulsive behavior, such as opposite action, checking the facts, and self-soothing techniques.
- Reduced symptoms of depression and anxiety: DBT has been shown to be effective in reducing symptoms of depression and anxiety, even in individuals who have not responded well to other treatments.
[See our Chicago anxiety therapist page for more information].
Mindfulness is a key component of DBT, and is used to help individuals stay present in the moment and reduce stress. Here are some ways that mindfulness is incorporated into DBT:
- Mindful breathing exercises: DBT teaches individuals to focus on their breath as a way to stay present in the moment and reduce stress.
- Body scan meditation: DBT includes body scan meditation, which involves focusing on different parts of the body and noticing sensations without judgment or evaluation.
- Mindful eating: DBT includes a mindful eating exercise, which involves paying attention to the sensory experience of eating and savoring each bite.
- Mindful walking: DBT includes a mindful walking exercise, which involves focusing on the sensations of walking and being present in the moment.
By incorporating mindfulness into daily life, individuals can learn to stay present in the moment, reduce stress, and improve emotional regulation. DBT provides a structured framework for learning and practicing mindfulness skills, which can be helpful for individuals with a range of mental health issues.
Chicago DBT Therapist Appointment
If you are looking to make an appointment with one of our Chicago DBT therapists, please reach out using this confidential contact form. You can also call us at 773.528.1777.
Appointments may be in person or online, depending on scheduling, the counselor’s availability and your specific needs.
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Reference:
Janet Feigenbaum (2007) Dialectical behaviour therapy: An increasing evidence base, Journal of Mental Health, 16:1, 51-68, DOI: 10.1080/09638230601182094