Choosing the right therapy can be challenging, especially when considering all the different therapeutic approaches available and what they represent. It’s important to know that therapy types are tools to help individuals manage symptoms, increase quality of life, and improve self-esteem, but each has a different approach. Cognitive/behavioral therapies like CBT and DBT are effective for many individuals as evidence-based approaches to improve mental health directly through behavior change and cognitive restructuring.
Cognitive/behavioral therapies, in general, operate on the belief that thoughts significantly influence emotions, behaviors can be changed, and directly changing behaviors can bring about positive changes in mental health. Cognitive behavioral therapy (CBT) is a short-term, goal-directed therapy that focuses on identifying and changing negative thoughts and behaviors. Dialectical behavioral therapy (DBT) focuses on addressing dysfunctional behavior patterns and working on ways to change them in a way that improves overall mental health.
Both therapies have much in common and are based on the same core principles. However, CBT is often effective for a wide range of conditions, while DBT is usually recommended for individuals with borderline personality disorder, PTSD, or those who experience intense and unregulated emotions. Neither is better than the other, and the purpose of understanding their nuances is to help you make informed decisions, in consultation with a mental health professional, about the best options for your mental health and which approach will help you reach your mental health goals.
Understanding Cognitive/Behavioral Therapies
Cognitive/behavioral therapies refer to approaches focused on achieving specific, goal-directed changes in thought and behavior patterns. The underlying premise is that thoughts and behaviors influence our emotional state, and by directly identifying and changing thinking patterns and regulating emotions, we can bring about a more positive and realistic emotional state. The goal is not to become overly optimistic but more realistic in our beliefs and how we perceive ourselves, reinforcing thoughts and behaviors truer to our core beliefs and self-worth. Cognitive/behavioral therapies are typically structured, goal-directed, and short-term. The focus is on current challenges, how to address them systematically, and how to promote individual strengths to promote self-esteem and confidence.
Cognitive behavioral therapy and dialectical behavioral therapy are two well-established behavioral approaches supported by research that are effective in treating a wide range of mental health conditions. Both operate from the behavioral framework. CBT focuses on the relation between thoughts (cognition) and actions (behavior) and how to improve mental health by targeting this relationship. DBT is based on CBT but focuses more on how to address conflicting thoughts (dialectics) to bring about positive mental health outcomes.
What is Cognitive Behavioral Therapy?
CBT is a widely used therapeutic approach that helps individuals identify and change negative or unrealistic thought patterns and behaviors. Its focus is the relationship between thoughts, behaviors, and emotions, directly influencing one’s emotional state through cognitive restructuring (identifying and changing thought patterns) and behavioral activation (promoting and engaging in activities one enjoys and is successful at).
Additionally, a significant focus is on psychoeducation, problem-solving, successive approximation (breaking down goals or tasks into more manageable parts), and skills building. Overall, the purpose is to systematically address challenges one is facing, and develop one’s skills and strengths for long-term success.
What is Dialectical Behavioral Therapy?
DBT is rooted in CBT but has a distinct focus on accepting and regulating conflicting or intense thoughts and emotions. While CBT emphasizes changing negative thought patterns, DBT focuses on teaching individuals specific skills to recognize and validate their experiences, creating space for acceptance and change. This approach aims to reduce the frequency and intensity of distressing symptoms while promoting a balanced emotional state and skills training.
In DBT, skills training is structured around four core areas: mindfulness, distress tolerance, communication, and emotional regulation to help individuals cope with stressful situations, improve relationships, and foster resilience. While typically longer in duration than CBT, research indicates it’s particularly effective for individuals who experience persistent or severe emotional distress, including conditions such as bipolar disorder, major depression, PTSD, and substance use disorders.
How to Choose the Right Therapist for You
While CBT and DBT share a behavioral approach, each therapy offers unique, personalized strategies to help individuals address mental health challenges and achieve positive outcomes. Both are valuable tools in the mental health field, with structured methods and research supporting their efficacy, but they offer different approaches to addressing mental health. Neither approach is “better” than the other; each offers a structured approach to handle different goals and issues.
Choosing between CBT, DBT, or another therapy comes down to your individual needs, therapeutic goals, and the expertise of your therapist or counselor. Each of these therapies addresses different aspects of mental health. If one seems suitable for you, we recommend researching therapists who specialize in these areas and having open conversations with your therapist about their expertise and what option is best for you.
Get Expert Support Through CBT or DBT With Start My Wellness
CBT and DBT are both effective therapeutic approaches grounded in behavioral principles but tailored to different needs and challenges. CBT emphasizes changing thought patterns and behaviors to promote positive outcomes in mental health; DBT focuses on acceptance, mindfulness, emotional regulation, and interpersonal effectiveness. Ultimately, choosing the right approach for you depends on your unique needs and goals in therapy.
At Start My Wellness, we’re dedicated to providing expert, compassionate, and personalized care and are happy to help you achieve positive mental health outcomes. Our team of experienced therapists, licensed counselors, nurse practitioners, and social workers has expertise in a range of therapeutic approaches, including CBT, DBT, psychodynamic therapy, and more, allowing us to offer personalized support to help you meet your specific goals.
Contact us today at (248)-514-4955 and learn more about our therapists and counselors and how we can help you achieve your goals. In addition to in-person therapy, we offer online therapy for Michigan residents, including online CBT.
Sources
- Regis College: What is Behavior Therapy, and Why Is It Important?
- Palo Alto University: Cognitive Behavioral Therapy vs Dialectical Behavior Therapy
- Start My Wellness: What is Cognitive Behavioral Therapy?
- Start My Wellness: Top 5 Techniques Learned in Cognitive Behavioral Therapy
- Psychology Today: Dialectical Behavior Therapy
- Start My Wellness: How to Find a CBT Therapist Near You
Author: Anton Babushkin, PhD
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