Do you know a lot about DBT? What about the role of a DBT therapists? In this blog, you will learn about they help you navigate the balance between acceptance and change. You will be introduced to a DBT distress tolerance tool called “ACCEPTS” and how to apply it in your life!

What is DBT?

Dialectical Behavior Therapy (DBT) was created by Dr. Marsha M. Linehan in the late 1980s. She saw limits with traditional cognitive-behavioral therapy (CBT) that she wanted to solve. The term "dialectical" refers to the balance between two seemingly opposite concepts. In online DBT, you work to both accept and change yourself! It was originally for people with a condition called borderline personality disorder (BPD). The goal was to help people who struggle with thoughts of hurting themselves. Over time, online DBT has proven to help people with other mental health disorders! It is commonly used with depression, anxiety, trauma, OCD, eating disorders and addiction.

What Does an Online DBT Therapist Do?

Online DBT therapists are a little bit different than traditional therapists! They work with you to help accept who you are while also helping you make positive changes. They support you in figuring things out and learning new skills. DBT therapists see the inherent worth and validity of your emotions and behaviors. They also will guide you in making healthier decisions.

Validation, Validation, Validation

In online DBT, having a good relationship with your therapist is important. Without a good relationship, therapy cannot be successful. You need to feel heard and understood, without feeling judged. Validation is a core component of DBT. Online DBT therapists are trained to acknowledge and affirm your emotions and experiences. Without a supportive atmosphere, you cannot feel safe to make changes in your life.

Balancing Acceptance and Change:

Your DBT therapist will help you accept yourself and make positive changes. This is a delicate balance! One way to accept yourself is to validate your emotions without judgement. That means you don't call yourself "dumb" or "stupid" for feeling "upset." One way to create change in your life is to develop a new skill such as not judging yourself for judging yourself. What does that mean? If you notice you are judging yourself for feeling depressed, can you not feel guilty for judging yourself? Instead, you can use one a tool that DBT calls "ACCEPTS."

ACCEPTS Skills in Online DBT

Online DBT teaches skills to help you handle tough situations and cope with your emotions. One useful tool is called ACCEPTS. It stands for Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, and Sensations. DBT uses a lot of acronyms so you can remember the coping skills you learn! These tricks empower you to handle tough times and build a stronger, healthier life. You do not have to do all of these tools to feel better. You may like some or all of them. Try a few and see how you feel!

A - Activities: Engaging in activities can distract you from how you feel. Try to do things you enjoy or something that sucks you in like reading a book, watching a movie, or playing video games. This will redirect their focus and temporarily reduce the intensity of your emotions.

C - Contributing: Shift your focus from what's going on with you to focusing on other people. Contributing involves engaging in acts of kindness or helpful behaviors towards others. You don't have to spend a lot of money or time to do this! Contributing helps others and gives you a sense of purpose and accomplishment. This can reduce feelings of distress.

C - Comparisons: Usually you compare yourself to people who have it better than you. Try to compare your situation to a less distressing one. This can contextualize the intensity of your emotions. For example, you could reflect on a past experience and realize that your current emotion may be temporary.

E - Emotions: Changing emotional states through opposite actions is a core aspect of DBT. Let's say you are feeling sad or tired. Try engaging in activities associated with the opposite emotion like joy or excitement. For example, you could dance to your favorite song or watch an upbeat movie. This can help shift your emotional state!

P - Pushing Away: In certain situations, pushing away means putting aside upsetting thoughts and feelings for a little while. This skill allows you to temporarily give yourself a break from overwhelming feelings.

T - Thoughts: Focus on thoughts that are not about that distressing situation. This serves as another way to divert attention. Read a book, do a puzzle, or other mentally engaging activities can help shift your focus away from the distress.

S - Sensations: Altering sensations through physical activities can help you feel better. Exercise, taking a warm bath, or practicing relaxation techniques. These can all help create a shift in the your physical state and lead to emotional regulation.

Begin Online DBT Therapy in Ann Arbor, Detroit & throughout Michigan

If your mood is impacting your life and preventing you from living it to the fullest, it is time to consider online DBT therapy in Ann Arbor MI. Our qualified DBT therapists can help you learn tools to cope with your emotions. Follow the steps below to get started with Embodied Wellness, PLLC:

1. Reach out to schedule a free consultation.

2. Speak with a professional DBT therapist.

3. Take the first step to a more balanced life.
   

Other Online Therapy Offered at Embodied Wellness in Michigan

Our specialized DBT therapists offer various services and specialties outside of DBT. This includes depression treatment, Trauma therapy and PTSD treatment, Somatic therapy, and Empath therapy. We also offer EMDR therapy and Internal Family Systems. All these online therapy services are available for both teens and adults. We have Spanish therapists and counselors.

About the Author: 

Sarah Rollins, LMSW, SEP is the founder of Embodied Wellness, PLLC, a group therapy practice providing online therapy in Michigan. She is passionate about expanding awareness of somatic therapy as way to treat and heal trauma. She incorporates other holistic treatments into her practice including EMDR and IFS.