A relationship is a beautiful asset of life that provides comfort, warmth, affection and energy to manage our lives beautifully. However, when this relationship gets ruined due to conflicts and emotional instability, it leads to severe effects on person’s identity and mental health. So, whether it’s a child-mother relationship, a sibling relationship, or a couple, DBT therapy can help enhance communication in relationships to foster a healthy bond. There are various DBT therapy centers that have properly trained DBT therapy therapists that can help you manage your emotions to improve inter-personal relationships.
In this article, we will walk through what DBT is and how it can improve relationships, especially among couples.
What is Dialectical Behavior Therapy?
In the late 1980s, DBT was developed by psychologist Marsha M. Linehan. It is a form of cognitive behavioral therapy (CBT) to treat borderline personality disorder (BPD). This therapy helps patients to manage their emotions, mood disorders, self-destructive behavior, and various other mental health disorders.
What Skills are Taught in DBT?
There are four skills or modules of DBT which are:
Mindfulness
Mindfulness is about paying attention to the present moment and living in it fully rather than dwelling in the past or continuously worrying about the future. This skill helps in reducing stress, and managing emotions better. Couples find it useful because they pay attention to their present state rather than worrying about what will happen next.
Emotion Regulation
Emotional regulation helps in recognizing your emotions to minimize negative thoughts and increase positive thoughts in your life. This skill makes everyone feel good.
Distress Tolerance
It is the most important skill in DBT as it helps people handle tough and critical situations without panicking. It helps to manage their impulsive actions and thoughts.
Interpersonal Effectiveness
Interpersonal effectiveness teaches people to handle relationships, resolve conflicts, and express themselves better.
How to Improve Your Communication in Relationship with DBT Therapy
Here are a few strategies to improve your communication skills in a relationship for a healthy bond:
- Active Listening and Communication
DBT therapy helps individuals to know the importance of active listening. The persons should give undivided attention to their partner, which includes eye contact, and avoiding any kind of distractions such as mobile phones or office work, etc. When a person listens to his/her partner, many of the conflicts get resolved and their relationship improves.
- Reduce Negative Behaviors for Validation
The major conflict arises in couples when they are not willing to validate. Hence, DBT teaches them to control their negative behaviors and validate the emotions of their partner without getting intrigued. This does not necessarily mean that they should agree with their spouse’s point of view, but atleast they should try to listen to them and validate them that you understand that they are feeling that way.
- Build Intimacy, Trust, and Safety
Usually, past traumas make individuals feel unsafe with their partner, but DBT teaches them that they should trust their partner without feeling unsafe. This strategy strengthens their bond, which is the foundation of a healthy relationship. Moreover, couples develop emotional intimacy, which turns their relationship into a meaningful one.
- Increased Empathy and Reduction of Conflicts
DBT therapy results in conflict reduction because it helps in fostering compassion and empathy for each other. So, when couples are empathetic towards each other, the chances of conflicts are reduced. Hence, their relationship lasts long, and they feel real happiness in it.
Conclusion
In this article, we have mentioned the skills that are taught in DBT and some practical ways to improve communication in your relationship to build a healthy and happy life together. However, it is important to recognize that you or your partner needs personalized DBT to integrate mindfulness, emotional regulation, and interpersonal effectiveness to resolve conflicts, enhance communication, and build strong bonds with each other.
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