Marsha Lineham (the creator of D.B.T.), D.B.T. is essentially cognitive behaviour therapy with a really big ‘B’. D.B.T. involves the learning of skills to help deal with difficult situations and difficult emotions. It includes the use of Mindfulness, Emotion Regulation Skills, Interpersonal Effectiveness Skills, and Distress Tolerance.

It provides a set of skills that can be used to help deal with difficult emotions including acceptance, problem-solving, and opposite action. D.B.T. encourages us to look at our emotional reactions and determine whether they are justified and/or effective. An effective action to the emotion will depend on how we answer that question.

For example, let’s say that I find out from another parent that my child was hurt on the playground the day before at school and the teacher hadn’t told me anything about this. D.B.T. could be used first to identify the emotion: anger. Once recognized I could ask myself if my anger is effective and justified. If it is both, I would then problem-solve about how to handle the situation by brainstorming different solutions. I could march into the school and start screaming, but this would be unlikely to be effective or justified depending on the extent of the child’s injury. I could write a letter to the board of education, but this again may not be effective or justified. I could tell everyone on the playground how horrible of a teacher that person was. Again, not likely effective even if other incidents could make it justified. I could ask to meet with the teacher to discuss my concerns. Through the use of skills, this may be the most effective and justified solution.

Taking the same scenario, let’s say that my child was simply bumped by another child in line and had a minor scratch on their elbow. Becoming angry in this situation may not be justified or effective as it is a minor, innocent accident. Therefore, in this scenario, I would be encouraged to use a skill called Opposite Action. If my urge is to yell at the teacher, I would instead offer a kind word. None of these skills are easy and they take much practice to use effectively and in the moments when they are needed the most.

Taking the same scenario, let’s say that my child was simply bumped by another child in line and had a minor scratch on their elbow. Becoming angry in this situation may not be justified or effective as it is a minor, innocent accident. Therefore, in this scenario, I would be encouraged to use a skill called Opposite Action. If my urge is to yell at the teacher, I would instead offer a kind word. None of these skills are easy and they take much practice to use effectively and in the moments when they are needed the most.

Distress Tolerance is a set of skills that can be used when emotions are extremely strong. It essentially teaches people methods to help deal with their emotions without making the situation worse.