Dialectical Behavior Therapy (DBT)
Develop powerful skills for emotional balance, distress tolerance, and healthier relationships. DBT techniques help you build resilience and create a life worth living in recovery.
Dialectical Behavior Therapy combines acceptance and change strategies to help you build a life worth living. Originally developed for borderline personality disorder, DBT has proven highly effective for addiction recovery by teaching practical skills for managing intense emotions and urges without turning to substances.
Dialectical Thinking
Hold two seemingly opposite truths at once: "I accept myself as I am AND I need to change"
Skills-Based Approach
Learn concrete skills you can use immediately to handle life's challenges without substances
The Four DBT Modules
DBT Practice Tools
Temperature, Intense exercise, Paced breathing, Paired muscle relaxation
Activities, Contributing, Comparisons, Emotions, Push away, Thoughts, Sensations
Imagery, Meaning, Prayer, Relaxation, One thing, Vacation, Encouragement
PhysicaL illness, Eating, Avoid substances, Sleep, Exercise
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Gentle, Interested, Validate, Easy manner
Fair, Apologies, Stick to values, Truthful
Accumulate positives, Build mastery, Cope ahead
Craving Management
Distress tolerance skills help you "surf" urges without acting on them, while TIPP can quickly reduce emotional intensity that triggers cravings.
Emotional Stability
Emotion regulation skills reduce vulnerability to negative emotions that often precede relapse, helping maintain sobriety during tough times.
Relationship Repair
Interpersonal skills help rebuild relationships damaged by addiction and create healthy boundaries with people who may trigger use.
Present-Moment Awareness
Mindfulness skills keep you grounded in the present rather than ruminating on past mistakes or future fears that can trigger relapse.
Try These Skills Today
When cravings feel overwhelming, use TIPP to quickly change your body chemistry:
- T:Hold ice or splash cold water on your face
- I:Do intense exercise for 10-15 minutes
- P:Practice paced breathing (exhale longer than inhale)
- P:Progressive muscle relaxation
Reduce vulnerability to negative emotions with daily self-care:
- • Treat PhysicaL illness and take medications
- • Balance Eating - don't skip meals
- • Avoid mood-Altering substances
- • Balance Sleep - aim for 7-9 hours
- • Get Exercise - even 20 minutes helps
Recommended Books
- • DBT Skills Training Manual by Marsha Linehan
- • The Dialectical Behavior Therapy Skills Workbook
- • DBT Made Simple by Sheri Van Dijk
- • Calming the Emotional Storm
Online Resources
- • DBT Self Help website
- • Behavioral Tech (Linehan's organization)
- • DBT peer support groups
- • YouTube: DBT skill demonstrations
Note: DBT skills are powerful tools for recovery, but work best as part of a comprehensive treatment approach. Consider joining a DBT skills group or working with a DBT-trained therapist.