Did you know it has been estimated by the WHO that one in four people worldwide are affected by a mental disorder at some point in their lives? Maybe you’re one of them, or perhaps you know someone who is. You might be thinking, “What is the difference between CBT and DBT?”
CBT and DBT are two common types of therapy. In this article, we’ll look at these two therapies, how they’re different, and how they could help make your life better.
Understanding Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy, or CBT, is a common type of psychotherapy. It has a firm standing in the history of mental health treatment, tracing back to the 1960s. Developed by Dr. Aaron T. Beck, CBT was born from the understanding that thoughts and perceptions influence behavior.
At its core, CBT aims to change harmful thought patterns. The goal is to alter negative or distorted thinking.
It replaces it with healthier, more effective thoughts. This change can lead to improved emotional responses and behavior.
In a CBT session, you work together with your therapist to identify problematic thoughts and beliefs. You learn how these thoughts affect your emotions and actions. You then develop practical strategies to challenge and change these thought patterns.
CBT is widely applicable as it can help with a variety of issues. These include anxiety, depression, post-traumatic stress disorder, and substance abuse. The therapy can also be useful for dealing with daily stressors like relationship problems or job loss.
Despite its wide range of uses, CBT may not be suitable for everyone. Some people might find it hard to engage in CBT, especially if they have severe mental health conditions. Others might prefer a therapy approach that explores the past more deeply, rather than focusing on the present.
Understanding Dialectical Behavior Therapy (DBT)
Dialectical Behavior Therapy, known as DBT, is another type of evidence-based psychotherapy. Psychologist Marsha M. Linehan developed DBT in the late 1980s.
It was initially designed as a treatment for borderline personality disorder. However, since its inception, its use has expanded to other mental health conditions.
DBT combines standard cognitive-behavioral techniques with elements of mindfulness. It operates on the concept of ‘dialectics’.
This means balancing opposites. The therapy encourages acceptance of uncomfortable thoughts and feelings. Yet, it also pushes for change.
In DBT, the therapist and client work together. They address harmful behaviors and triggers. They learn how to regulate emotions and improve relationships.
One vital aspect of DBT is the emphasis on building life skills. These skills include:
- Mindfulness
- Distress tolerance
- Emotional regulation
- Interpersonal effectiveness
So, DBT is particularly effective for individuals with borderline personality disorder. But it can also help people dealing with depression, anxiety, eating disorders, trauma, self-harm, and suicidal thoughts. It’s a powerful tool for those struggling with emotional regulation.
Like CBT, DBT might not be the right choice for everyone. Some people might find the emotional intensity of DBT overwhelming. Others may need a different approach to tackle their unique issues or symptoms.
So, What is the Difference Between CBT and DBT?
Now that we’ve explored both therapies separately, let’s delve into the heart of the matter – CBT vs DBT. Both therapies are categorized as cognitive behavioral therapies and are founded on evidence-based psychotherapy.
This means that they have been tested in scientific research and have proven effective. They share a common goal of helping individuals manage their thoughts and emotions to change behaviors.
However, they differ in focus and application. CBT primarily targets thoughts, changing harmful thought patterns into effective ones.
It operates on the principle that our thoughts influence our behaviors, hence focusing on ‘inside-out’ change. CBT therapists help clients identify and challenge unhelpful thinking patterns, leading to improved emotional responses and behaviors.
DBT, as mentioned previously, was initially developed as a specific treatment for borderline personality disorder. It addresses both thoughts and behaviors directly with an emphasis on emotional and social aspects.
DBT integrates standard cognitive-behavioral techniques with mindfulness practices. This helps to teach individuals how to accept and tolerate distressing thoughts and emotions.
In terms of application, CBT uses tools like thought records and practice worksheets between sessions to help create change. CBT therapists use specific techniques and exercises to help individuals challenge their distorted thoughts.
DBT, in contrast, is fluid. It focuses on accepting uncomfortable thoughts and feelings while also pushing for change, which often involves developing and using new skills. Mindfulness and Distress Tolerance Skills focus on how to help someone tolerate and accept the discomfort of the moment, while Emotion Regulation and Interpersonal Effectiveness skills focus on changing our vulnerability to strong emotions, decreasing ineffective behaviors, and managing situations and relationships to create change.
Another key difference lies in the treatment structure. DBT incorporates individual therapy, group skills training, and between session skills coaching. With skills coaching you can contact your therapist outside of your individual therapy meeting for help if you are unsure what skills to use or how to be effective in a highly distress moment. CBT typically involves only individual therapy.
Understanding the differences between these therapies can help you make the best choice for your needs. Whether it’s CBT or DBT, both offer tools to help effectively manage:
- Thoughts
- Emotions
- Behaviors
Choosing the Right Therapy
When it comes to therapy, there isn’t a one-size-fits-all solution. We’re all unique, with different experiences, emotions, and thought patterns. That’s why different types of psychotherapy, like CBT and DBT, exist.
CBT and DBT both have their strengths. If your challenge is rooted in negative thought patterns, CBT might be your best bet.
It’s effective in dealing with anxiety, depression, and everyday stress. It could be the perfect tool to help you change unhelpful thinking into effective thoughts.
On the other hand, if emotional regulation and relationship issues are your main concerns, DBT could be more suitable. Initially designed to treat borderline personality disorder, DBT has also proven effective for other conditions. These include depression, anxiety, trauma, behavioral dysregulation and extreme emotional distress.
But it’s not just about the type of therapy. Personal factors also play a significant role in choosing the right therapy. The factors that can influence the choice of therapy could include:
- Comfort level with the therapy approach
- Your relationship with the therapist
- Logistical matters like scheduling
Remember, therapy is a personal journey. It’s about discovering the tools that best serve you in managing your thoughts, emotions, and behaviors.
Guidance from a qualified therapist can be crucial in this decision-making process. After all, therapy should empower you to live your best life, regardless of which approach you choose.
Taking the Next Step Towards Wellbeing
In looking at “What is the difference between CBT and DBT?”, we’ve learned about the two therapies and how they are different. They can both help you handle your feelings better, make sense of your thoughts, and change how you react when things get tough. Therapy isn’t a one-solution-fits-all. Everyone’s journey is different. Get in touch with us today for a free 15-minute chat. Let’s see how we can help you find the therapy method that suits you best.
