What’s the Difference Between CBT and DBT?

When it comes to managing your mental health, you’ve probably come across terms like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). Both are effective therapies, but they’re not the same. Understanding the difference can help you choose the best approach for your needs.

Cognitive Behavioral Therapy (CBT)

CBT is all about the connection between your thoughts, feelings, and behaviors. Imagine you’re feeling anxious about a presentation at work. In CBT, you’d explore the thoughts fueling that anxiety, like “I’m going to mess up,” and learn to challenge them. You’d work on replacing these negative thoughts with more balanced ones, such as “I’ve prepared well, and I can handle this.”

In CBT, you’re taught how to identify these patterns and change them. It’s practical and goal-oriented, often involving homework assignments where you practice the skills you’ve learned in therapy. Over time, you’ll notice that as your thinking shifts, your feelings and behaviors follow suit. CBT is especially effective for issues like depression, anxiety, and phobias.

Dialectical Behavior Therapy (DBT)

DBT, on the other hand, is a type of CBT with a twist. It was originally developed to treat borderline personality disorder (BPD) but has since been adapted for other conditions, like anxiety, depression, and PTSD. If you choose DBT, you’ll focus not just on changing your thoughts and behaviors but also on accepting them. This might sound contradictory, but it’s key to DBT’s approach.

DBT emphasizes balancing acceptance and change. For example, you might learn to accept your intense emotions without judgment while also learning strategies to manage them. This is where mindfulness comes in—a core component of DBT. You’ll practice staying present in the moment, which helps manage overwhelming feelings.

In DBT, you’ll also learn interpersonal effectiveness skills, which help you navigate relationships, and distress tolerance skills, which teach you how to survive crises without making them worse. If you often feel like your emotions are out of control or you struggle with self-destructive behaviors, DBT might be the right choice for you.

Which One is Right for You?

Choosing between CBT and DBT depends on your specific needs. If you’re looking to change negative thought patterns that contribute to anxiety or depression, CBT might be your go-to. It’s structured, goal-oriented, and focuses on developing skills to manage your thoughts and behaviors. However, if you find that your emotions often feel overwhelming, or if you’re dealing with issues like self-harm or intense relationship conflicts, DBT could be more helpful. Its combination of acceptance, mindfulness, and practical skills for managing emotions can provide the support you need.

In the end, both CBT and DBT are powerful tools for improving your mental health. A mental health professional such as a psychologist or therapist can help you figure out which approach might be best for you.  Most times, it is a combination of therapeutic approaches that is helpful, which is why we use an integrative process in therapy. If you’re interested in DBT, at InPsych Center, we offer a virtual DBT Skills Group for women in California. Contact us to learn more.

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