Cbt Or Dbt?

[zoie33]

I'm in need of advice from people who are familiar with both of these. My T gives me bits and pieces of both as well as EMDR but I want to do more to get better faster on my own. I have extremely abusive inner voices and I've just become aware that I dissociate more and more with certain triggers. I'm just wondering if i should I start with CBT or DBT? Right now I feel like I'm circling the drain.

 

[mrsmegan]

It really just depends...

CBT is very focused on your thoughts and trying to re-frame. DBT is very skills focused - giving you something to do in response to things.

Personally, I found DBT more helpful to me because it felt like it was more accessible. I had a list of skills I could look at and point to.

 

[Crow]

DBT. Quick coping skills. Hard work though. I went through a group session twice. First was survival skills and the second time through I got to the core of the skills and actually did all the homework. I may try another course next year just to see if the depth changes with my growth.

 

[Justmehere]

I'd suggest asking your therapist for homework every week, and seeing what type of self help therapy they recommend you focus on and try in between sessions.

CBT techniques can be great for trigger management planning. DBT takes several therapeutic techniques like CBT and puts them all together. DBT can help regulate emotions and I found it more helpful for managing dissociation. Look into workbooks for each, and give it a go. There are also a lot of free self help resources online for both. I found DBT even more helpful when I did it as a group therapy. Your therapist might know of a DBT group in your area.

 

[UnicornSightings]

DBT is just CBT with added mindfulness work. I'd do DBT. More bang for your buck. :)

 

[zoie33]

Thank you everyone for your comments it looks like it will be DBT for now because I want to get the most bang for my buck I don't have much spare time.