Have strong emotions kept you from quitting drugs or alcohol before? If you have a short fuse or get upset at some of the smallest issues, it might seem easy to calm down by just drinking or using. You’re not alone. Regulating your emotions is hard, and it’s even harder when you struggle with addiction. Dialectical behavior therapy (DBT) is a compassionate, skills-based approach designed to help you find balance and manage these powerful feelings in a healthy, sustainable way. We use DBT and other evidence-based addiction therapies at our SoCal rehab center.
Understanding dialectical behavior therapy
DBT is a type of cognitive-behavioral therapy (CBT) created to help people who experience very intense emotions. Its name comes from its core “dialectic,” or the idea of bringing together two opposites: acceptance and change. DBT teaches that you can accept yourself exactly as you are in this moment, while also being fully committed to making positive changes for your future. It is a practical, hands-on therapy that gives you real skills to improve your daily life.
How DBT works in addiction recovery
Many people use substances as a way to escape or numb painful emotions. When feelings like sadness, anger, or anxiety become too much to bear, turning to a substance can feel like the only way to get relief. DBT helps you manage these triggers by teaching you healthy and effective ways to manage your emotions. By learning these new skills, your “need” for substances begins to fade, replaced by new confidence in your own ability to cope.
Why DBT is so effective for substance use recovery
DBT is a proven, evidence-based therapy with demonstrated success in reducing substance use and improving mental health. It is so effective because it gives you a sense of control over your emotional life, which is profoundly empowering, especially in early recovery. Instead of feeling like you are at the mercy of your emotions, you learn that you have the skills to navigate them with strength and grace.
Core DBT skills for recovery
DBT is built on four key modules of skills. If it’s a good fit for your treatment plan at Next Step Recovery, you will learn and practice each one.
Mindfulness skills
Mindfulness brings you fully into the present moment without judgment. When you’re in recovery, this skill will serve you well. It helps you observe cravings, triggers, and difficult emotions as they arise without feeling like you must immediately react to them. This creates a crucial pause, giving you the space to choose a different, healthier response.
Distress tolerance skills
Life will always have challenging moments—even after you stop drinking or using drugs. Distress tolerance is how you get through painful situations and emotions without making them worse by turning to substances. You will learn practical techniques like self-soothing, distracting yourself in a healthy way, and other methods for managing overwhelming feelings.
Emotion regulation skills
As impossible as it might seem at times, you can become the master of your emotional world. You will learn to identify and understand your emotions, reduce your vulnerability to negative feelings, and actively increase your experience of positive ones. By building a more stable emotional foundation, you become less susceptible to the emotional highs and lows that can trigger a relapse. Staying in the middle ground is your key to staying sober.
Interpersonal effectiveness skills
Addiction damages relationships, but recovery is built on healthy connection. With DBT, you’ll practice communicating your needs clearly, setting firm boundaries, and navigating conflict in a way that maintains your self-respect and strengthens your relationships. These skills are essential for rebuilding trust and creating the supportive, sober social network you’ll need during recovery.
The unique benefits of DBT in addiction treatment
- Effective for people dealing with addiction and mental health conditions.
- Teaches how to handle high-risk situations and emotional triggers.
- Builds confidence to manage life’s challenges effectively.
- Encourages creating a fulfilling, meaningful, and joyful future.
- Reduces the appeal of returning to substance use.
- Focuses on motivating positive change.
Combining DBT with other addiction treatments
DBT is flexible and works seamlessly in a comprehensive treatment plan. Your care team at Next Step Recovery will work with you to find the right balance and mix of therapies.
DBT and medication-assisted treatment (MAT)
For some, MAT provides stability by managing cravings and withdrawal symptoms. This allows you to fully engage in the skills-building work of DBT. The two therapies work in harmony, with MAT addressing the body while DBT heals the mind and emotions.
DBT in individual and group settings
In our programs, DBT is often taught through a combination of individual and group therapy. Individual sessions allow you to work with a therapist to tailor the skills to your personal challenges. Group sessions provide a safe space to practice these new skills with peers, where you can share experiences and validate one another.
DBT and holistic therapies
Holistic practices like yoga, expressive art, and mindfulness meditation strengthen the skills learned in DBT. A yoga practice, for instance, is a direct application of mindfulness and distress tolerance. Holistic therapies deepen the mind-body connection and make it easier to put DBT skills into practice in your daily life.
Frequently asked questions
What is dialectical behavior therapy, and how does it help with substance use recovery?
DBT is a therapy that helps you manage intense emotions and difficult situations without turning to substances. It teaches practical skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.
What specific skills does DBT teach to support substance use recovery?
DBT teaches four key sets of skills: mindfulness (to stay present), distress tolerance (to manage crises safely), emotion regulation (to manage feelings), and interpersonal effectiveness (to build healthy relationships and boundaries).
Can DBT be used alongside other addiction treatment methods?
Yes. DBT is highly effective as part of a comprehensive treatment plan that can include medication, group counseling, and holistic therapies. This integrated approach supports whole-person healing for the best possible outcome.
Who can benefit from DBT for substance use recovery?
DBT is especially beneficial for individuals who struggle with intense emotions, have a history of trauma, or have a co-occurring mental health diagnosis (like anxiety, depression, or BPD) alongside their substance use disorder.
How can I get started with DBT for substance use recovery?
The first step is a confidential, no-pressure conversation with a clinical professional. They will conduct an assessment to determine if DBT is the right fit for you and, from there, create a personalized treatment plan for your journey to wellness.
Find balance in your next steps
You are capable of handling life’s challenges with strength, resilience, and grace. Dialectical behavior therapy can help you overcome addiction and create a future you truly love.
Find out how our licensed DBT therapists can support your recovery journey by contacting our admissions team at our SoCal rehab center today. We’re ready to help you take your next steps.