Utilizing DBT Skills During Recovery

Attending therapy sessions is a critical component of a healthy recovery. Through behavioral therapy, you can get to the root of substance misuse and explore how your thoughts affect your feelings and behaviors and how you can restructure them for better outcomes. For some people, cognitive-behavioral therapy (CBT) is quite effective. But for others, CBT does not quite hit the mark, and dialectical behavior therapy (DBT) is more appropriate. What does this all mean? Learning more about DBT vs. CBT for recovery can help you figure out which might be most suitable for you.

You do not have to navigate recovery alone. With Promises Brazos Valley’s support and guidance, you can address the core issues and challenges you face in your newly sober lifestyle through CBT, DBT, and other therapeutic modalities. To learn more about our behavioral therapy programs for addiction recovery, give us a call at 979.426.0086.

DBT vs. CBT for Recovery

Cognitive-behavioral therapy is one of the most widely used forms of therapy because it is the most versatile. The philosophy of CBT is to pinpoint negative thought patterns and change them to facilitate more positive feelings and behaviors. In the case of recovery, CBT can help you recognize the thoughts that lead to substance misuse. Once you know which thoughts contribute to the desire to use drugs or alcohol, you can spot them as they arise and replace them with better thoughts conducive to recovery.

Although CBT is effective for the majority, it is not the best modality for each person in recovery. dialectical behavior therapy, a form of therapy that was originally developed to treat those with borderline personality disorder (BPD), has shown to be very helpful for people with substance use disorders. Some people struggling with addiction have difficulty regulating intense emotions, which requires a slightly different approach to healing. DBT can be more effective for these individuals since it utilizes some CBT techniques in combination with mindfulness and acceptance. Incorporating these additional practices helps people learn how to tolerate distress and accept their current state without trying to escape it through substances. 

How to Use DBT Skills to Support Sobriety

If you think dialectical behavior therapy might be more appropriate for your recovery, here are a few ways you can use DBT skills to support your sober lifestyle:

• Embrace the present moment through mindfulness –  As you navigate recovery, negative thoughts about the past may overshadow your efforts to heal. Instead of focusing on past regrets or worrying about the future, stay in the present moment by doing a mindfulness exercise, such as conscious breathing or a body scan meditation.
• Manage stressful situations by increasing distress tolerance – When you encounter a stressor, find healthier ways to self-soothe, such as taking a break, accepting when something is out of your control, or running through a sensory exercise in which you use each of your five senses. When all else fails, you can also find an activity to distract yourself.
• Slow down the emotional roller coaster by learning how to improve emotional regulation – One exercise that supports emotional regulation is STOP, in which you stop, take a breath, observe, and proceed. This exercise keeps you from getting entangled in intense emotions. 
• Build your support system by improving your communication skills – One helpful exercise for improving interpersonal effectiveness is DEAR MAN, which stands for describe, express, assert, reinforce, stay mindful, appear confident, and negotiate. Practicing the DEAR MAN technique is a great way to learn how to express your needs to others in a healthy way.

These are just a few DBT skills that will benefit your recovery. By enrolling in a DBT therapy program, you will learn a wide variety of other strategies that can also help you navigate a healthy, sober future. 

Reach Out to Brazos Valley to Enroll in DBT for Recovery 

If you or a loved one is struggling with addiction, you can find the help and support you need at Brazos Valley. Our dedicated team of professionals will provide compassionate guidance and teach you effective dialectical behavior therapy strategies to support your recovery journey. To start experiencing the benefits of DBT for your sobriety, reach out today at 979.426.0086 or through the online form.