What are the Four Primary DBT Skills?

Dialectical Behavior Therapy (DBT) offers a proven approach to developing and maintaining mental wellness. Building on another popular form of therapy--cognitive behavior therapy (CBT)--DBT takes the therapy process a step further by skills training and mindfulness.

At its core, DBT addresses two seemingly opposing concepts--acceptance and willingness to change. This is accomplished by learning and practicing four unique skills.

Addressing Acceptance

Part of the healing process involves accepting your current situation without judging it. The DBT skills associated with acceptance include:

• Mindfulness: Developing an awareness of what is going on with you physically and emotionally at any given moment. This awareness helps you to become better orientated when handling difficult times. Mindfulness skills include observing and describing without judgement, one mindfully (doing one thing at a time) and effectiveness (doing what works).

• Distress Tolerance: At some point, everyone falls upon hard times. Having the skills to manage painful emotions can prevent impulsive and self-harming behaviors. Distress tolerance skills include distracting, self-soothing, and evaluating the situation.

Addressing Change

Once you accept your current situation, you can make steps to change what is no longer serving you. Embracing change is taught with the following DBT skills:

• Emotional Regulation: Developing skills to rationally deal with uncomfortable emotions. Emotional regulation includes learning proper self-care and preparing for situations that may be upsetting.

• Interpersonal Effectiveness: Learning how to improve and maintain positive relationships. Communication, assertiveness, and boundaries are discussed and role-played during groups and individual sessions. 

The combination of these skills gives you a practical toolbox of skills to improve your relationship with self and others.