Dialectical Behavioural Therapy (DBT) in Sydney

Dialectical Behavioural Therapy (DBT) is a therapeutic approach that helps individuals manage intense emotions, develop healthy coping strategies, and build better relationships.

If you’re looking for support for your mental health, you may have heard about Dialectical Behavioural Therapy (DBT). DBT is a therapeutic approach that can be helpful for individuals who experience intense emotions and struggle with self-destructive behaviours.

Big emotions and emotion dysregulation sounds familiar? DBT can help!

At Personal Psychology, we offer DBT programs in Sydney, designed to equip you with the skills and strategies needed to achieve emotional balance, improve relationships, and enhance overall well-being.

DBT is built on the understanding that emotions are a normal part of life, but sometimes they can become overwhelming and challenging to manage. The goal of DBT is to help individuals develop skills to regulate their emotions, improve their relationships, and enhance their overall well-being.

Dialectical Behavioural Therapy and its Roots

Dialectical Behavior Therapy (DBT) is a well-researched and highly effective form of therapy that uniquely blends acceptance and change. Developed by psychologist Marsha Linehan in the late 1980s, DBT was originally designed to help individuals with borderline personality disorder (BPD). Over time, its applications have expanded, and it is now used to treat a variety of mental health challenges, including depression, anxiety, and eating disorders.

DBT works well for unhelpful behaviours

According to studies on DBT, people with BPD who completed a full course of DBT were significantly less likely to engage in self-harm or suicidal behaviors compared to those who received standard therapy. Another study also found that DBT reduced hospitalisation rates by over 50% for participants, showing its practical impact on both short-term and long-term mental health care.

DBT and Mindfulness

DBT incorporates mindfulness practices, which are rooted in ancient Buddhist traditions. Mindfulness is one of the four core skills taught in DBT, alongside distress tolerance, emotion regulation, and interpersonal effectiveness. This blending of understanding ourselves combined with modern psychological techniques makes DBT both innovative and deeply grounding. Learning to be present in the moment can help individuals break free from harmful patterns and respond to challenges with greater clarity.

DBT also encourages self-compassion, which is a key component of acceptance. Research shows that self-compassion is strongly linked to emotional resilience and lower levels of anxiety and depression. Kindness toward yourself and the drive to improve is what makes DBT so effective.

Free DBT resources

Already familiar with DBT but need worksheets?

DBT Chain analysis to understand what happened and why it happened.

DBT TIPP skill-sheet to help you manage your emotions when things get heated.

DBT DEAR MAN worksheet to express effectively what you want from others.

DBT four solutions – review what approaches you can take when facing painful emotions.

Emphasis on Acceptance and Change

DBT recognizes the importance of accepting ourselves and our experiences while also working towards positive change. It encourages self-compassion and understanding, fostering a balance between acceptance and the motivation to grow.

Accepting that two dissimilar things can be true at the same time is the core of DBT, the dialectics. It tells us that we want to investigate our situation from different perspectives, and accept that all those different perspectives can be true at the same time.

It can be true that I’m struggling for the time being, but it is also true that I am changing.

Emotional Regulation

DBT focuses on equipping individuals with practical skills to manage and regulate their emotions effectively. These skills include mindfulness techniques, grounding exercises, and strategies to tolerate distress.

As DBT was designed to help people with big emotional swings, so a big part of DBT is understanding how to manage these changes. For isntance, a the core components of emotional regulation in DBT is the “PLEASE” skill, which stands for treating Physical iLlness, Eating balanced meals, Avoiding mood-altering substances, Sleeping well, and Exercising regularly.

This skill helps individuals stabilise their emotions by addressing basic physical needs, as poor physical health can make emotional dysregulation much harder to manage. For example, someone who is feeling overwhelmed might use the PLEASE skill to get back on track by ensuring eating well, getting enough sleep, and taking a long walk.

Other emotion regulation techniques include identifying and labeling emotions accurately, which can reduce their intensity, and practicing opposite action, where individuals act in a way that is opposite to their emotional impulse. For instance, if someone feels the urge to withdraw when they’re sad, opposite action might involve reaching out to a friend or engaging in a pleasurable activity.

These tools are not just theoretical, they are practical, actionable steps that individuals can use to get in balance again.

Coping with Crises

Navigating a crisis and distress tolerance, preventing big emotions to drive us to do very unhelpful things, is central to DBT. One key skill in this area is the “STOP” technique, which stands for Stop, Take a step back, Observe, and Proceed mindfully. This simple yet powerful tool can help you to pause in the middle of a crisis, assess the situation, and choose a response that works for you both short-term and long-term, rather than reacting impulsively.

Another useful skill for crisis management is the “TIPP” technique, which stands for Temperature, Intense exercise, Paced breathing, and Paired muscle relaxation. For example, someone feeling overwhelmed might splash their face with cold water or engage in a brief burst of physical activity to quickly calm their nervous system. These quick distractions are designed to provide immediate relief, creating a mental and emotional space to think about a useful next step.

DBT also encourages individuals to build a “crisis survival kit,” which might include a list of grounding exercises, comforting items, or activities that promote calmness and focus. These proactive skills help not only reduces self-destructive impulses but also builds resilience and a sense of control over challenging situations.

Building Interpersonal Skills

DBT places a strong emphasis on the importance of healthy relationships. One of the core components of this focus is the development of interpersonal effectiveness skills, such as clear communication, maintaining boundaries, and conflict resolution. For example, the “DEAR MAN” skill approaches communication with an easy to follow recipe, such as Describe, Express, Assert, Reinforce, be Mindful, Appear confident, and Negotiate. This structured approach helps you to ask for what you need or saying no in a way that maintains respect for both yourself and the other person.

Another key aspect of DBT’s interpersonal focus is learning to balance priorities and self-respect in relationships. Skills like “GIVE” (Gentle, Interested, Validate, Easy manner) and “FAST” (Fair, Apologies, Stick to values, Truthful) help you to create more positive interactions while staying true to your values. These tools are not just about resolving conflicts but also about creating deeper, more meaningful connections in everyday life.

DBT in Everyday Life

One of the standout features of DBT is its practical application in daily life. By learning and practicing DBT skills, you can learn to manage stress, and improve relationships. For instance, when feelign anxious, you can use mindfulness exercises to ground yourself.

DBT can also help improve relationships with family and friends by teaching strategies for effective communication and emotional regulation. For example, instead of reacting impulsively during an argument, you can use distress tolerance skills to pause and respond thoughtfully. These tools not only strengthen your relationships but also boost your self-confidence and self-esteem by learnign to manage challenges in a healthy way. Over time, DBT equips your with a toolkit of coping mechanisms that can be used to navigate stress, difficult emotions, and life’s ups and downs with greater resilience.

Finding DBT Programs in Sydney

For those seeking DBT programs in Sydney, finding a therapist or treatment centre that aligns with your needs and goals is an important step. At Personal Psychology, we offer DBT programs tailored to individuals facing a range of mental health concerns. Our experienced therapists are trained in DBT and provide a supportive, non-judgmental environment where you can learn and practice these skills. Whether you’re looking to improve emotional regulation, build healthier relationships, or develop effective coping strategies, our programs are designed to help you achieve emotional balance and enhance your quality of life.

Additional Resources

In addition to our DBT programs, we offer a range of resources to support your mental health journey. These include:

• Free DBT worksheets and resources
• Online articles and blog posts about DBT and mental health
• A supportive community of individuals who are also learning DBT skills

DBT Individual and Group Sessions

DBT can be delivered through both individual therapy sessions and group therapy. Group therapy provides a valuable opportunity for individuals to learn from others, practice their skills, and receive support in a safe and understanding environment.

Remember, seeking professional help is crucial when considering DBT or any other therapy. DBT at Personal Psychology is here to help you and your loved ones on your own personal journey. Contact us today to learn more about our DBT programs in Sydney and how we can support you in achieving emotional balance and improving your relationships.