Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) are both forms of psychotherapy to manage negative emotions, feelings, and thoughts. Both of these forms have some similarities but also have differences. In this article, we will explore how these two forms are correlated yet distinct from each other and which therapy is more suitable for you.
What is DBT?
DBT is also a psychotherapy technique to reinforce positive thoughts and feelings in a person, but through a different approach. DBT has four different modules such as mindfulness, emotional regulation, interpersonal effectiveness, and distress tolerance. Distress Tolerance skills in DBT are the core skills in managing stressful situations without getting overwhelmed. Those individuals become able to accept and tolerate different emotions without becoming harmful.
All of the modules in DBT are designed to treat anxiety disorders, PTSD, attention-deficit hyperactivity disorder, bipolar disorder, eating disorders, and treatment for drugs and alcohol. In this therapy, the individual is taught to become more mindful of their thoughts and feelings. The person feels disconnected from their thoughts while performing these modules and becomes more aware of their thoughts. Awareness of thinking patterns leads to experiencing emotional regulation and channeling thoughts to positive ones.
What is CBT?
CBT is a form of psychotherapy technique that rescripts the negative thoughts, emotions, and incidents of a person to healthy ones. Their thoughts are reframed to develop positive behaviors for stress management. CBT is useful for various mental health conditions such as bipolar disorder, depression, PTSD, schizophrenia, and various anxiety disorders.
In this therapy, the individual is taught to identify their thoughts and replace them with positive thinking patterns. Various studies have shown its effectiveness in treating depression symptoms for 50-75% of people who developed positive thinking through CBT.
What are the Similarities and Differences between DBT and CBT?
Here is a quick overview of DBT vs CBT in the given table:
| Aspect | DBT (Dialectical Behavior Therapy) | CBT (Cognitive Behavioral Therapy) |
| Core Focus | Balancing acceptance and change of intense emotions | Changing negative thought patterns to influence behavior |
| Origin | Built on CBT, adds mindfulness and emotional regulation | Based on cognitive and behavioral theories |
| Techniques Used | Mindfulness, distress tolerance, and emotion regulation | Thought restructuring, exposure therapy, behavioral tasks |
| Main Goal | Accept reality while managing emotions and behaviors | Improve thinking to change behavior |
| Best For | BPD, PTSD, eating disorders, self-harm, emotional dysregulation | Anxiety, depression, OCD, phobias |
| Format | More intensive; includes group skills training, phone coaching | Individual or group sessions; short-term & structured |
| Therapist Role | Acts as a coach, emphasizing validation and acceptance | Guides the identification and correction of faulty thoughts |
| Mindfulness | Core component | Optional, sometimes used |
| View on Emotions | Acceptance of emotions as valid and manageable | Focus on rational thinking |
| Approach to Change | Change plus emotional validation | Cognitive change leads to behavior change |
| Session Type | Often more frequent, long-term | Often weekly, time-limited |
Which Therapy is Right For You?
The selection of a psychotherapy treatment from CBT and DBT totally depends on the person’s needs and goals. While both treatments regulate emotional challenges, they have differences as well. So, the selection of the right therapy for you is important.
As CBT is a short-term treatment, regardless of DBT, which requires around one year, CBT leads to changing negative emotions, while DBT leads to acceptance of negative emotions to let them go. You should talk to your healthcare provider or therapist to determine the right treatment for you.
Bottom Line
CBT and DBT are evidence-based psychotherapies to treat various mental health conditions such as anxiety, depression, and various other mental health disorders. CBT identifies your thoughts and processes, while DBT is the extension of CBT to develop mindfulness of thoughts. It leads to increased interpersonal relationships for harmony and peace in life. While choosing a particular type of psychotherapy depends on various factors, a psychotherapist can help you choose the right method according to your needs and goals.
