Life is full of beautiful paradoxes.
The concept of dialectical thinking, or how opposites can co-exist, is a helpful way to think about many issues. Dialects are the philosophical basis of Dialectical Behavioral Therapy (DBT), a type of talk therapy that helps people understand and manage difficult emotions. The idea here is that two seemingly conflicting ideas or concepts can be true at the same time.
In DBT, people learn several strategies to improve their emotion regulation, including identifying and labeling their current emotions, identifying obstacles that prevent them from changing their emotions, and engaging in positive events and experiences among others.
Other components of DBT include:
Mindfulness: Enhances self-awareness and focus on the present moment
Distress tolerance: Teaches skills to cope with distressing situations without self-destructive behaviors
Emotion regulation: Helps people recognize, understand, and manage their emotions
Interpersonal effectiveness: Helps people ask for what they need, say no when necessary, and maintain healthy relationships
DBT is based on cognitive behavioral therapy (CBT), but is adapted for people who experience emotions intensely. Some examples of dialectical thinking include: I am doing my best and I can try harder, I am capable and I need support, I feel angry and I can be respectful, I want to change and I am afraid of change.
In DBT, dialectical thinking helps individuals by encouraging them to consider both sides of a situation, moving away from black-and-white thinking and embracing the complexities of reality, which allows for better decision-making, managing emotions, and adapting to challenging situations by seeing multiple perspectives and nuances instead of getting stuck on extremes; essentially, it teaches people to think more flexibly and realistically.
Key points about dialectical thinking in DBT:
Challenges extreme thinking:
It encourages individuals to move beyond "all or nothing" thinking by looking for shades of gray, recognizing that situations rarely fit into absolute categories.
Improves emotional regulation:
By considering both positive and negative aspects of a situation, individuals can better understand and manage their emotions, especially intense ones.
Promotes adaptability:
By seeing different perspectives, individuals can better respond to changing circumstances and adjust their behaviors accordingly.
Enhances problem-solving:
When considering various viewpoints, individuals can generate more creative solutions and make more informed decisions.
How to practice dialectical thinking:
"Play devil's advocate":
Actively consider the opposing viewpoint to a situation, even if you disagree with it.
Use "and" instead of "but":
When discussing different aspects of a situation, connect them with "and" to acknowledge the coexistence of different perspectives.
Challenge absolute statements:
Identify and replace phrases like "always" and "never" with more nuanced language like "sometimes".
Mindful observation:
Pay attention to your thoughts and identify when you are engaging in extreme thinking patterns.
A locally-owned group therapy practice, Downers Grove Counseling and Wellness is dedicated to helping you heal, grow and thrive. Our mission is to provide the best possible care: compassionate, authentic and effective. We are proud to incorporate Dialectical Behavioral Therapy (DBT) principals in our work with our valued clients.
Starting therapy can feel intimidating - we strive to make it easy. To schedule an appointment or to obtain additional information about our services, accepted forms of insurance or our therapists, please contact us at (630) 426-9719. We look forward to speaking with you!
Downers Grove Counseling and Wellness
4910 Main Street
Downers Grove, IL 60515
(630) 426-9719
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