Psychotherapy is used to treat a wide range of mental health conditions. There are many different forms of psychotherapy or talk therapy, each one taking a different approach to helping people regulate their emotions, manage their symptoms, and cope with past traumas. Two of the most well-known types of psychotherapy are cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT).
Cognitive behavioral therapy is used to treat anxiety, depression, substance use disorders, marital issues, eating disorders, and severe mental illness.[1] CBT focuses on changing negative thoughts and behavior and learning how to problem-solve. Dialectical behavior therapy is based on CBT and was created as a treatment for individuals with borderline personality disorder (BPD).[2]
Both CBT and DBT are evidence-based therapies that are goal-oriented and treat a wide range of conditions. While there are many similarities, knowing the differences can help you decide what type of treatment is right for you. CBT works best for changing negative patterns of behavior while DBT is more focused on emotional regulation and distress tolerance.
In this article, you will learn:
- What is cognitive behavioral therapy (CBT)?
- What is dialectical behavior therapy (DBT)?
- What are the differences between DBT and CBT?
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ToggleWhat is Cognitive Behavioral Therapy (CBT)?
Cognitive behavioral therapy is a type of psychological treatment that can be used to manage a wide variety of conditions. Depression, anxiety, post-traumatic stress disorder (PTSD), addiction, and so many more mental health conditions can be managed with CBT.
The goal of cognitive behavioral therapy is to help you change negative patterns of thought and behavior. This is done using the following strategies:[1]
- Learning to recognize distortions in thinking and reevaluating them in reality
- Gaining a better understanding of the motivations of others instead of assuming the worst
- Using problem-solving skills training to cope with difficult situations
- Learning to develop a greater sense of confidence in your abilities
- Facing your fears instead of avoiding them
- Using role-playing to prepare for potentially difficult interactions with others
- Learning how to regulate your emotions and body’s reactions to stress
Let’s say you struggle with an anxiety condition that makes it difficult for you to participate in social activities. Your anxiety tells you that other people are judging you or making fun of you behind your back. CBT will help you change this pattern of negative thinking, making it easier for you to engage in social events and live your life.
What is Dialectical Behavior Therapy (DBT)?
Dialectical behavior therapy (DBT) is a type of treatment based on cognitive behavioral therapy. It was created by Marsha Linehan in the 1970s to help suicidal women recover. Today, it is used for conditions like borderline personality disorder, addiction, eating disorders, and more.
DBT places a focus on helping you learn how to manage intense emotions, improve your relationships with others, and cope with challenging situations. This type of therapy also uses mindfulness to prevent your emotions from turning into negative patterns of thought.
Other skills that dialectical behavior therapy uses include:[2]
- Distress tolerance skills that empower you to deal with difficult situations effectively
- Emotional regulation skills that make it easier for you to cope with intense emotions
- Interpersonal effectiveness skills that help you strengthen your relationships with others and improve your self-esteem
Let’s say you have borderline personality disorder, a condition that causes intense emotions and a strong fear of abandonment. Your condition will cause you to have a hard time regulating your emotions and lead to strained relationships with those closest to you. DBT will help you learn how to manage even the most intense feelings and teach you how to trust that your loved ones will not leave you.
CBT vs DBT: Understanding the Differences
While DBT is derived from CBT, there are some key differences between these types of therapies. Knowing the differences will make it easier for you to determine which approach is right for you.
The main differences between DBT and CBT include:
Goals
The main goal of CBT is to change negative patterns of thought and behavior into positive action. On the other hand, the goal of DBT is to teach you how to regulate intense emotions and lessen destructive behaviors.
Approach
To reach therapeutic goals, CBT focuses on how your thoughts, feelings, and behaviors relate to each other. In contrast, DBT uses self-acceptance, mindfulness, and distress tolerance skills to reach goals. Additionally, CBT tends to be used in an individual setting while DBT is often completed in group sessions.
Uses
Both types of therapies can be used for a wide variety of mental health conditions. That said, DBT tends to be more focused on severe mental illnesses that include self-harming or suicidal behaviors.
Duration
CBT tends to be a short-term therapy, while DBT requires a long-term commitment.
Get Connected to CBT and DBT Treatment
If you or a loved one suffers from a mental health condition, it’s time to seek professional help. Depending on your needs, Agape Behavioral Health will provide you with evidence-based treatments like CBT or DBT therapy.
Contact us today for more information on how to begin your mental health recovery journey.
References:
- The American Psychological Association (APA): What is Cognitive Behavioral Therapy
- Harvard Health: Dialectical behavior therapy: What is it and who can it help