DBT Pros and Cons: Is This Therapy Right for You?

Are you curious about the Pros and Cons of Dialectical Behavior Therapy (DBT)? Are you considering this therapy method but haven’t made up your mind yet? Or are you interested in learning more about the DBT skill Pros and Cons? Then you’ve come to the right place.

In this article we’ll explore the upsides and downsides of DBT. And we’ll contrast it with other treatment skills, such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). This way you can make an educated choice about whether or not DBT is the right therapy for you. You’ll also learn how to get access to a certified and skilled therapist, online or in-person, at Broadleaf Health. So with that being said, let’s dive in and look at some DBT Pros and Cons. 

If you’re a clinician looking to get trained in DBT, Broadleaf Health is one of three Dialectical Behavior Therapy-Linehan Board of Certification (DBT-LBC) certified programs in Canada. We train clinicians and offer in-person and online therapy. You can get in touch with us here.

What is DBT?

Dr. Marsha Linehan developed Dialectical Behavior Therapy (DBT) in the late 1980’s as an evidence-based form of psychotherapy. DBT blends cognitive-behavioral therapy, mindfulness, and other skills to assist individuals in managing and tolerating their feelings more effectively while they also learn to build and improve their relationships. In DBT we call this “Building a Life Worth Living”. DBT focuses on four core skills: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. These skills are taught through individual therapy sessions as well as DBT Skill Training Groups in which participants practice applying the skills and discuss using them in real-life scenarios.

Mindfulness entails honing the ability to focus on the current moment without criticism or fixation; it aids us in being mindful of our thoughts and sentiments so we can more effectively manage our responses. In DBT we often refer to a definition of mindfulness developed by Dr. Jom Kabbat-Zinn: “Paying attention, on purpose, in the present moment, and non-judgmentally.” This kind of non-judgemental, present-moment, purposeful attention can help us live more effectively in response to whatever life throws at us. 

DBT is an evidence-based form of psychotherapy

Distress Tolerance teaches us how to tolerate difficult emotions without making things worse for ourselves or others. These skills include developing skills for dealing with crises such as self-soothing skills or distraction activities. 

Emotion Regulation helps us identify unhelpful thought patterns and replace them with healthier ones; this could include challenging negative beliefs about ourselves or learning how to be assertive when expressing our needs. 

Another important set of skills is Interpersonal Effectiveness. These skills teach us how to communicate with others in a way that is respectful for ourselves and others, including setting boundaries, negotiating disagreements calmly, and expressing our needs clearly without being either too aggressive or too passive.

What Is the DBT Skill “Pros and Cons”?

The DBT skill of Pros and Cons is a skill used to help individuals identify both the advantages and disadvantages of tolerating or not tolerating a distressing situation. It involves breaking down tolerating distress or coping into two columns, one for each side – pros (positive consequences) and cons (negative consequences). 

Examining the consequences of certain actions can help bring clarity on how to move forward. What is the benefit of coping versus not coping? What are the Pros and Cons of tolerating a distressing situation? The DBT skill Pros/Cons can be a beneficial tool when responding to overwhelming emotions or stress.

The Goal of Using the Pros and Cons Skill In DBT

When facing a crisis, there might be an urge to act in ways that might, in the long run, make the situation worse. This can be the case even if what you want in the short run is just to create some peace and relief for yourself. Before taking action or making a decision, using the DBT skill Pros/Cons can help assess the consequences of different actions you might take.

The DBT skill pros/cons is commonly used in Dialectical Behavior Therapy

By weighing both sides of coping versus not coping, or tolerating distress vs. not tolerating it, clients can stop automatic patterns, avoid acting on impulsive urges, and heal. Pros and Cons also allow clinicians to better understand the client’s thought process when making decisions, which allows them to provide more tailored advice. Ultimately, this helps create a healthier relationship between clinician and patient by allowing for open communication about difficult topics.

Pros and Cons of DBT Skills

Pros

DBT is an evidence-based therapy, which means its benefits are backed by research. Research has shown that DBT skills can be helpful for a wide range of emotional and psychological difficulties. 

There are many advantages to using DBT skills for dealing with psychological difficulties. For one thing, DBT provides a structured approach that helps people stay focused on their goals. It also provides guidance for making progress towards those goals in manageable steps. 

Additionally, DBT skills are designed to help individuals recognize patterns in their thinking or behavior which can provide insight into why certain things may have triggered negative reactions in the past.

Overall, DBT is a proven and scientifically-backed therapy approach. 

Cons

Some criticisms of DBT include that it requires significant commitment from both the client and clinician. Although clinicians try to make DBT skills as accessible as possible, some people may find it difficult and overwhelming to apply the learned skills in their lives. 

The commitment involved in DBT also includes homework assignments. Dialectical Behavior Therapy also follows a specific structure, for some, participating in a psychotherapy which includes discussing goals and skills can be an adjustment.

As with every form of therapy, there are Pros and Cons. Even though DBT is a well-researched and evidence-based therapy with far reaching benefits, DBT can be an adjustment for some. The good news is that at Broadleaf Health we know that DBT can be an adjusment and we always spend the first few appointments both getting to know you and also making sure you understand DBT before making a choice about whether or not it is right for you.

Comparison to Other Therapies

How does DBT compare to Cognitive Behavioral Therapy (CBT)?

Cognitive Behaviour Therapy may be the most well researched evidence based psychotherapy that exists. It’s structure and skills have been invaluable at helping the lives of millions. Traditional strategies in CBT, such as looking for the evidence or facts that do or do not support your thoughts are still sometimes woven into DBT. At the same time, DBT adds an emphasis on acceptance skills as well as skills for managing extreme distress and improving relationships. In addition to teaching new skills for managing emotions and improving relationships, DBT encourages clients to be mindful of their current emotional state while also working towards long-term goals and life improvements.

Acceptance and Commitment Therapy (ACT)  is another robust evidence based psychotherapy. Studies indicate that ACT has been helpful for people suffering from difficulties ranging from anxiety disorders to chronic pain. How does DBT compare to ACT? While DBT and ACT have a number of things in common, including an emphasis on skills, mindfulness, and acceptance, DBT also emphasizes Distress Tolerance for managing extreme emotions and Interpersonal Effectiveness for healing and improving relationships. 

Considering the potential benefits and drawbacks of each therapy is essential for making an informed decision. Rather than thinking of one therapy as better than others it may be more appropriate to think of which treatment is the best fit for me and what I am looking for help with. We looked at some of the core differences between DBT, CBT and ACT. Now that you have a better idea of the Pros and Cons of DBT, and how it compares to other methods, let’s talk about how to access Dialectical Behavior Therapy if you’re in Canada or abroad.

How to Find a Skilled and Trained Dialectical Behavior Therapist

Starting therapy can be intimidating, yet it is an essential step when dealing with mental health difficulties like borderline personality disorder, depression, post traumatic stress disorder (PTSD) anxiety, and substance abuse. If you would like to give this evidence-based method a try, Broadleaf Health offers in-person therapy in Canada. Our clinics are located in Ontario.

We are also the one of three Dialectical Behavior Therapy-Linehan Board of Certification (DBT-LBC) certified programs in Canada, and the only one based in Ontario.

If you’re not located in Guelph or Waterloo, you can make use of our online services from anywhere in Ontario or Newfoundland and Labrador. 

Finding a qualified clinician or therapist for DBT isn’t always easy. We’ve found that not all providers have the same level of certification. It’s important to make sure the clinic you choose has experience working with individuals dealing with similar mental health issues as yours. When you get in touch with us, we’ll make sure to connect you with a therapist that has the necessary level of certification, skills and experience to support you.

Conclusion: DBT Pros and Cons

DBT is an evidence-based therapy with well-researched and wide reaching benefits. In order for DBT, to be effective it requires both the client and therapist to be committed, dedicated and willing to put in effort. 

Now it’s your turn. What do you think of Dialectical Behavior Therapy? Did you enjoy this DBT Pros and Cons article? Send us a note if you have questions about DBT, how it works and whether it’s the right fit for you.

If you’re a clinician looking to get trained in DBT, Broadleaf Health is one of three Dialectical Behavior Therapy-Linehan Board of Certification (DBT-LBC) certified programs in Canada. We train clinicians and offer in-person and online trainings.