Understanding the Differences Between CBT and DBT
When diving into the world of therapy, you might come across a sea of acronyms that can leave your head spinning. Two you'll often hear are Cognitive Behavioral Therapy and Dialectical Behavioral Therapy. But what do they really mean, and how do they differ? Let's break it down in simple terms, without all the jargon.
What is CBT?
CBT, short for Cognitive Behavioral Therapy, aims to tackle and reshape unhelpful and negative thought patterns. Have you ever felt overwhelmed by anxious, shameful and critical thought? It's common to feel as though these thoughts are out of our control, and in a way, they are—we can't always dictate what thoughts come into our heads. However, what we can do is increase our awareness and mental strategies to confront and modify these thoughts. CBT works on the skills that help recognize and change these negative thoughts and behaviors, guiding you to swap them out for more effective alternatives. If you often find yourself spiraling into thoughts like "I can't do this”, or "everything always goes wrong for me," CBT helps build the ability to break free from these patterns.
What is DBT?
DBT, or Dialectical Behavior Therapy, takes things a step further. DBT was originally developed to help people with Borderline Personality Disorder but has since proven effective for a range of issues, including depression and anxiety. It combines CBT's focus on changing negative patterns with a strong emphasis on acceptance and mindfulness. DBT works to balance acceptance a change. A therapy that is only focused on acceptance may feel great, but often time little change is created and people feel frustrated by their lack of progress. Alternatively, therapy that is only works on change may feel invalidating and cold. DBT works on balance acceptance and change by truly understanding why you feel, think and act the way that you do AND working to change it. This is done through skill building and intervention. It teaches skills in four key areas: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
CBT vs. DBT: The Main Differences
CBT focuses on changing thoughts and behaviors, while DBT includes those techniques but also teaches you how to deal with the waves managing emotions, tolerating distress, and improving relationships.
CBT is often problem-focused, ideal for tackling specific issues head-on. The primary goal is working to identify the problem, learn the tools to fix it, and apply them.
DBT, on the other hand, is often more comprehensive and long-term. It's not just about fixing one area of your life but looking at patterns in a more in-depth way. DBT involves individual therapy, group skills training, and phone coaching (learn more about that here: https://thebehavioraltherapycollective.com/what-is-dbt). It's about building a toolkit that not only helps you repair problems as they arise but also strengthens your resilience in the face of future challenges.
Which One is Right for You?
Both have their place, and the best choice depends on your individual needs. If you're struggling with specific negative thought patterns or behaviors, CBT might be your go-to. If you're looking for tools to manage intense emotions, navigate relationships, and foster a deep sense of mindfulness, DBT could be the better fit. Luckily, the clinicians at The Behavioral Therapy Collective are experts in both modalities. We don’t just look at your diagnosis but we work together to build a thoughtful treatment plan over the first few weeks of working together in order to ensure that you are getting the best most effective treatment.
Choosing a therapy style is a personal journey, and it's okay to try one and switch to another if your needs change. The important thing is to keep moving forward, one step at a time, on your path to well-being. Just like the PLEASE skill in DBT reminds us to take care of our bodies to care for our minds, choosing the right therapy is about taking care of your mental health in a way that suits you best. Whether it's through CBT, DBT, or another form of therapy, the goal is the same: to help you live a more balanced, fulfilling life.