Dialectical Behaviour Therapy for Teens

Dialectical Behaviour Therapy (DBT) was originally developed by American psychologist Dr Marsha Linehan in the 1970s to support individuals experiencing intense emotions. Over the years, DBT has been adapted to help people of all ages manage a variety of mental health challenges, including anxiety and depression.

DBT teaches "dialectics," a balance between accepting one's current emotions and circumstances, while fostering a motivation for change. This approach can help teenagers feel understood and validated, while also empowering them to make positive changes in their lives. A key element of DBT is the emphasis on validating feelings and experiences without judgement, which can create a safe space for teens to express their emotions openly. DBT combines cognitive-behavioural techniques with mindfulness strategies, focusing on emotional regulation, interpersonal effectiveness, distress tolerance, and acceptance. This holistic approach equips teens with practical tools to understand and manage anxiety more effectively.

Core Components of DBT

DBT is built around four main principles:

1. Mindfulness: Mindfulness helps teenagers recognise their anxiety triggers and emotional responses, leading to a deeper understanding of their anxiety. This skill teaches teens to focus on the present moment, helping them become more aware of their thoughts, feelings, and bodily sensations without judgement. By noticing early signs of anxiety, they can take steps to manage it before it escalates.

2. Distress Tolerance: This principle provides teens with strategies to cope with crises and endure distress without worsening their emotional state. Techniques such as self-soothing, distraction, and finding meaning in difficult situations are taught. Distress tolerance is crucial for managing anxiety, as it helps prevent emotional dysregulation. Strategies include deep breathing, distraction techniques, and grounding exercises.

3. Emotion Regulation: This principle helps teens identify, understand, and manage their emotions. By recognising anxiety symptoms and developing resilience, teens learn to change unhelpful emotional patterns. Skills such as identifying triggers, problem-solving, and cognitive restructuring improve their ability to manage anxiety effectively. Recognising early signs of anxiety allows teens to apply coping strategies before the emotion becomes overwhelming.

4. Interpersonal Effectiveness: DBT highlights the importance of healthy relationships and effective communication. Learning to express needs and boundaries assertively can reduce anxiety related to interpersonal conflicts. Teen years are often filled with social interactions, and DBT equips teens with communication skills that allow them to express their needs assertively. This can alleviate feelings of isolation and anxiety, while strengthening relationships with peers, family, and teachers.

How These Principles Help with Anxiety

DBT's principles help manage anxiety by increasing awareness through mindfulness. By becoming more aware of their anxiety symptoms, teens can observe their thoughts and feelings without becoming overwhelmed.

Distress tolerance skills are essential for handling moments of intense emotion, teaching teens how to remain calm and effective. These skills build resilience and offer healthy ways to cope with overwhelming anxiety.

Emotion regulation strategies allow teens to reduce the severity of their anxiety and enhance their emotional resilience, enabling them to respond more adaptively to anxiety-inducing situations. By recognising and managing their emotions, teens can reduce their vulnerability to emotional stress.

By developing healthier interpersonal skills, teens can create a supportive network that validates their experiences, reducing feelings of isolation often associated with anxiety. This fosters stronger relationships as teens learn to respect themselves and others.