The Power of DBT for Anxiety: Breaking Free with DBT
Do you ever have worries in your mind that won’t go away? Have you ever found it difficult to relax or concentrate? Do you feel anxious in social situations? If so, you are not alone. Over 30% of people in the US have an anxiety disorder throughout their lives. It’s important to note that not everyone with anxiety symptoms has an anxiety disorder. As an anxiety therapist, I believe that even if you don’t have an anxiety disorder, you can benefit from skills to help you cope with symptoms of worry, anxiety, or fear. In the second blog in this DBT blog series, we will explore how DBT can treat anxiety!
Understanding Symptoms of Anxiety
Although anxiety might not feel pleasant internally, it is a natural and necessary emotional response. We all feel anxiety from time to time. It is important that we feel anxiety because it can tell us when something is “off,” or if there is a threat. It alerts us to potential dangers and helps us prepare to respond to them. Anxiety is a feeling of unease, worry, or fear that can range from mild to severe. Anxiety manifests both in the mind and in the body. and can manifest both physically and mentally.
Here are some common characteristics and symptoms of anxiety:
Excessive Worry
Anxiety often involves extreme worry about different aspects of life including work, health, or the future.
Physical Symptoms
Anxiety can manifest in your body, leading to symptoms like rapid heartbeat, sweating, muscle tension, and shortness of breath.
Restlessness
Individuals with anxiety may feel restless, agitated, or on edge. This can make it hard to relax.
Difficulty Concentrating
Anxiety can make it hard to concentrate or focus on tasks. Often, this is due to racing thoughts or a sense of impending doom.
Sleep Problems
Many people with anxiety have problems falling asleep or staying asleep. This can lead to feeling tired which can result in worsening anxiety symptoms.
Avoidance Behaviors
It’s common for people with anxiety to avoid situations or places that trigger their anxiety. As a result, their daily activities and social interactions become limited.
Physical Health Impacts
Chronic anxiety can result in physical health consequences such as an increased risk of heart issues and a weakened immune system.
Types of Anxiety Disorders
Just because you experience anxiety and symptoms of anxiety does not mean you have an anxiety disorder. In order to be diagnosed with an anxiety disorder, you must meet specific criteria and symptoms must interfere with your daily functioning or be distressing.
Below are some of the most common types of anxiety disorders:
Generalized Anxiety Disorder (GAD)
Panic Disorder
Social Anxiety Disorder (Social Phobia)
Specific Phobias
Agoraphobia
Separation Anxiety Disorder
Other Specified and Unspecified Anxiety Disorders
What is DBT?
Dialectical Behavior Therapy (DBT) is a structured and evidence-based psychotherapy developed by Dr. Marsha Linehan. DBT is effective in treating various mental health conditions such as anxiety disorders, trauma and PTSD, and eating disorders. DBT is one of the many approaches we take here at Embodied Wellness, PLLC. DBT is helpful for both adolescents and adults.
There are four modules of DBT (emotional regulation, interpersonal effectiveness, distress tolerance, and acceptance), and is founded on the idea of dialectics. Dialectics emphasizes the balance between acceptance and change.
Mindfulness for Anxiety
Mindfulness is a fundamental component of Dialectical Behavior Therapy (DBT). In DBT, the definition of mindfulness is being totally present and aware in the moment, without judgment. To be mindful, you need to have focus, with curiosity on your thoughts, emotions, sensations, and the world around you. By consistently engaging in mindfulness, anxiety can become less overwhelming. By applying the mindfulness skills for anxiety below, you will be able to recognize the early signs of anxiety, which will help you take proactive steps to manage it. You can also reduce reactivity and you will be able to respond better, choosing actions that align with your values and goals. Lastly, mindfulness can help interrupt the cycle of anxious thoughts. You will no longer be plagued by worries and rumination.
Examples of DBT Mindfulness Skills:
Observing Anxiety: Start by noticing when you are experiencing anxiety. Pay attention to the physical sensations in your body (racing heart, shallow breathing) and the thoughts that accompany the sensations. Do your best to observe these experiences without trying to change them or make them go away.
Describing Anxiety: Use words to describe your anxiety as factually as possible. Imagine you were talking to a judge about your experience. For example, you might say, "I feel a tightness in my chest, my thoughts are racing, and I'm worried about the future." Describing anxiety can help you gain clarity and understanding.
Participating in the Moment: When you experience anxiety, try to stay present in the moment rather than getting caught up in worrying about the future or ruminating on the past. Engage in the task or activity at hand, whether it's work or a simple daily task. This can help redirect your focus away from anxious thoughts.
Non-Judgmentally: Avoid labeling your anxiety as "bad" or "good." Labeling anxiety in a judgemental way makes it worse. Anxiety is a natural response to stress or perceived threats. Recognize that anxiety is a normal part of the human experience and you will not feel anxious forever.
Emotion Regulation for Anxiety
Emotion regulation is another important aspect of DBT. It skills help you identify, understand, and manage your emotions effectively. Applying emotion regulation skills to anxiety, like the ones below, can help you gain better control over your emotional responses. This can help reduce the impact of anxiety on your daily life.
Examples of DBT Emotional Regulation Skills:
Identifying Emotions
Recognize when you are experiencing anxiety. It's essential to label (without judgment!) and acknowledge your anxiety as the first step in managing it.
Understanding the Function of Emotions
Get curious about the purpose of your anxiety. Is it alerting you to a potential threat or signaling a need for self-care? Understanding the function of anxiety can help you respond more effectively.
Reducing Vulnerability to Negative Emotions
There are many factors that contribute to anxiety. By identifying factors that may contribute to anxiety such as lack of sleep, excessive caffeine, or stress, you can gain control over your mood.
Opposite Action
Sometimes your anxiety can lead to unhelpful behaviors such as avoidance or isolation. If you notice that anxiety is preventing you from engaging in activities, consider taking “opposite action” by gradually facing your fears.
Self-Soothing
When you start feeling anxious it can be helpful to practice relaxation techniques. DBT will teach you self-soothing techniques such as deep breathing, muscle relaxation, or guided imagery, to calm your nervous system.
Interpersonal Effectiveness for Anxiety
Interpersonal Effectiveness skills can help make your social interactions better. This is useful if you struggle with relationships, setting boundaries, or dealing with conflicts. These DBT skills can help if you have social anxiety. They teach you how to communicate, set boundaries, and have self-respect. This will improve your relationships, boost your self-confidence, and reduce anxiety.
Examples of DBT Interpersonal Effectiveness Skills:
DEAR MAN: This acronym makes the steps for assertive communication easy to remember! This strategy helps you respectfully express your wants and needs.
Describe: Clearly and concisely describe the facts of the situation, without any judgment
Express: Use “I” statements to express your emotions.
Assert: Clearly state what you want or need. Be specific when giving instructions or making requests
Reinforce: Reward the other person if they respond well to you.
(be) Mindful: Being mindful of your goal means not getting sidetracked or distracted by other issues.
Appear Confident: Use body language to show confidence, even if you don’t feel it.
Negotiate: Know the limits of what you are willing to accept, but be willing to compromise within them
Distress Tolerance for Anxiety
Distress tolerance skills teach you how to cope with distressing emotions. They also help you deal with situations without resorting to self-destructive behaviors. Distress tolerance skills can be helpful when dealing with anxiety, anger, or stress. By learning and practicing these DBT skills, you can reduce impulsive behaviors and make healthier choices. You will also learn more effective ways to cope with your anxiety or mood.
Examples of DBT Distress Tolerance Skills:
STOP Technique:
Stop what you are doing.
Take a step back from the situation, if possible.
Observe your thoughts, bodily sensations, and emotions without judgment.
Proceed mindfully by making a deliberate choice about how to respond to the anxiety. This can help you avoid reacting impulsively.
Radical Acceptance: Radical acceptance does not mean that you like it. Radical acceptance means acknowledging that the anxiety is there and accepting it without judgment. Instead of pushing against or battling the anxiety, allow it to just be there.
Say to yourself, "I am feeling anxious, and that's okay. It's a normal response part of being human."
Begin DBT for Anxiety in Ann Arbor, Detroit, and throughout Michigan
If anxiety is impacting your life and preventing you from living it to the fullest, it is time to consider DBT for Anxiety in Ann Arbor MI. Our qualified DBT therapists can help you get past your anxiety. Follow the steps below to get started with Embodied Wellness, PLLC:
Reach out to schedule a free consultation.
Speak with a professional DBT therapist.
Take the first step to a more fulfilled life.
Other Therapy Services Offered at Embodied Wellness in Michigan
Our caring and experienced DBT therapists offer various services and specialties outside of DBT. This includes depression treatment, Trauma therapy and PTSD treatment, Somatic therapy, and Empath therapy. We also offer EMDR therapy and Internal Family Systems. All these online therapy services are available for both teenagers and adults. Nosotros tambien ofrecemos terapia en español en Detroit y otras partes de Michigan. Don’t let anxiety control your life and visit our Detroit-based practice today!