Our therapists offer DBT / dialectical behavior therapy in Newark, NJ

Meaningful progress in dialectical behavior therapy (DBT) often becomes evident when clients demonstrate a shift in how they relate to their emotions and experiences. They begin to practice radical acceptance, acknowledging and accepting the present moment without judgment. This allows them to live in the present and appreciate even the not-so-pleasant aspects of life. Additionally, clients may start to manage their emotions more effectively. They learn to validate their feelings without negativity, allowing them to navigate difficult situations with greater self-compassion and resilience. Finally, a hallmark of progress is the ability to self-coach through challenges. Clients begin to utilize skills learned in therapy to “hype themselves up” with positive self-talk, replacing negative self-criticism with supportive inner dialogue.

Clients can really boost their progress in DBT by practicing the skills we learn in therapy between sessions. Think of it like building muscle memory for your emotions; ideally, you want to work toward being able to practice these skills without thinking. So, if we worked on “wise mind” thinking, you could try catching yourself when you're getting super emotional and take a step back to see the situation more clearly. Or, maybe you practiced mindfulness exercises in therapy – those are great to do at home too! Just a few minutes of focusing on your breath can help you stay present and manage stress in the moment. Remember, DBT is all about building a toolbox for your emotional well-being. The more you practice these skills on your own, the stronger and more confident you'll feel!

To prepare for your first DBT session, take a deep breath and know therapy is a safe space to explore your challenges. There's no pressure to have all the answers. Coming with an open mind and willingness to participate are key. If it helps, jot down some thoughts or situations where you feel you could benefit from DBT skills. Maybe it's managing intense emotions or navigating difficult relationships. Sharing these things can help us get started and make the most of our first session together.