Do you find yourself thinking, “I can’t take it anymore, how do I get help?”
Whether it’s work stress, relationships that feel like a never-ending struggle, or emotions that hit you like a ton of bricks, there are moments when life feels too much to handle.
But it doesn’t have to stay like this. If you feel like you’re going crazy and need support, there’s hope.
Dialectical Behaviour Therapy (DBT) is an approach that can help you regain control of your emotions, stop making bad decisions, and live life on your terms.
What’s DBT, and How Can It Help?
Dialectical Behaviour Therapy, or DBT for short, might sound complex, but it’s a straightforward, no-nonsense approach to managing intense emotions. If you’re exhausted from constant anxiety and wondering what you can do, DBT could be the answer. Initially designed to treat Borderline Personality Disorder (BPD), DBT has proven valuable for various conditions. Now, people use DBT to tackle challenges like anxiety, depression, PTSD, eating disorders, and even substance use problems.
So, how does it work when your emotions are out of control and you need help?
DBT teaches you four critical skills for handling life’s emotional situations and for letting go of the feeling that you’re always stressed and angry.
Let’s take a look at each:
- Mindfulness—Ever feel like your mind is racing 100 miles an hour, jumping between worries about the future and regrets from the past? Mindfulness helps you hit the pause button and focus on the present moment. It’s about being here now, not stuck in “what ifs.” This skill is particularly helpful if you’re feeling burnt out and hopeless and wondering where you can turn.
- Distress Tolerance – Sometimes, life throws curveballs that we can’t avoid. DBT teaches you to handle stressful situations without making things worse. If you’re tired of ruining relationships and need to change, this skill can help you learn to step away, take a breather, and return to conversations once you’ve calmed down.
- Emotion Regulation—If you feel like your emotions are calling the shots and taking you on a wild ride, DBT gives you the tools to understand and manage those intense feelings. This is especially useful if you’re dealing with mood swings that are driving everyone away and you’re wondering what’s wrong with you. It’s like learning to drive the car instead of being a passenger in your emotions.
- Interpersonal Effectiveness – If you’re desperate for help with depression and anxiety or if you’re wondering how to stop hating yourself and hurting others, this skill can be a game-changer. DBT helps you express your needs and maintain relationships respectfully and assertively, even when you feel overwhelmed by emotions and need coping skills.
These skills form a practical toolkit you can use whenever life gets tough, especially when your anger issues are destroying your life and you need help.
How DBT Stands Out from Other Therapies
You might be wondering how DBT differs from other therapies like Cognitive Behavioural Therapy (CBT), especially if you feel nothing inside and are questioning if this is depression.
While CBT is fantastic for changing negative thought patterns, DBT goes a step further by balancing acceptance and change.
What does that mean for someone who can’t get over trauma and is looking for a support group?
It’s about learning to accept yourself as you are and working towards positive change. Let’s say you’re struggling with perfectionism or keep making bad decisions and want to know how to stop. DBT would help you accept that you’re not perfect (because who is?) but also guide you towards healthier habits without beating yourself up. It’s about finding that middle ground, which makes it especially helpful for people who struggle with black-and-white thinking—where you feel like you’re either doing excellent or a complete failure, with nothing in between.
DBT Groups: A Path to Healing
While one-on-one therapy is effective, there’s something special about DBT in a group setting, especially for those who are desperate for help with depression and anxiety. DBT groups offer a supportive, structured environment where you can learn these skills alongside others facing similar challenges. Here’s why group DBT stands out:
- Learn from Others’ Experiences: In group DBT, you’re not just learning from the therapist—you’re hearing from others who are going through similar struggles. This can be particularly helpful if you feel you can’t take it anymore and need help. Imagine hearing someone else share a situation that sounds exactly like something you’ve been dealing with—it makes you feel less alone.
- Real-Time Practice: One significant benefit of a group setting is practising DBT skills in real time. For those constantly stressed and angry and wanting to know how to calm down, this provides a safe space to try out new coping strategies.
- It’s More Affordable: Let’s be honest—therapy can be expensive. The good news is that ProActive Psychology is offering DBT groups free of charge for adults who are eligible under the ‘You in Mind’ program. This means you can learn these life-changing skills without worrying about the cost.
DBT groups are designed to be engaging, practical, and tailored to participants’ needs. You’ll learn the skills, get support from a therapist and peers, and leave feeling more capable of handling whatever life throws at you, even when you’re overwhelmed by emotions and need coping skills.
Ready to Get Started?
DBT group sessions can help you regain control of your emotions, improve relationships, and live a more balanced life. If you’re tired of feeling overwhelmed and want a practical, effective solution, our DBT groups are here for you.
Get in touch today to find out more about our next group intake. Whether you’re feeling like you’re going crazy and need support or you’re just looking for a way to manage your emotions better, we’re here to help.
Remember, even if you feel like you can’t take it anymore, there is help available, and DBT could be the support you’ve been looking for.
References
Linehan, M.M. (1993). Cognitive-behavioral treatment of borderline personality disorder. New York: Guilford Press.
Neacsiu, A.D., Rizvi, S.L. and Linehan, M.M. (2010). Dialectical behavior therapy skills use as a mediator and outcome of treatment for borderline personality disorder. Behaviour Research and Therapy, 48(9), pp.832-839.
Linehan, M.M., Cochran, B.N. and Kehrer, C.A. (2001). Dialectical behavior therapy for borderline personality disorder. Clinical Psychology: Science and Practice, 8(2), pp.239-245.
Lynch, T.R., Trost, W.T., Salsman, N. and Linehan, M.M. (2007). Dialectical behavior therapy for borderline personality disorder. Annual Review of Clinical Psychology, 3, pp.181-205.
McMain, S.F., Links, P.S., Gnam, W.H., Guimond, T., Cardish, R.J. and Korman, L. (2009). A randomized trial of dialectical behavior therapy versus general psychiatric management for borderline personality disorder. American Journal of Psychiatry, 166(12), pp.1365-1374.
Swales, M.A. and Heard, H.L. (2009). Dialectical behaviour therapy: Distinctive features. London: Routledge.
