What is your experience with cbt or dbt therapies?

[SeekingAfrica]

Hi-
I can't currently afford going to my therapist for few more weeks, and I was trying to work on being at least a bit better myself. I started journaling and exercise a bit. I also used to have anxiety kit(as in, for purpose of self-soothing when anxious with things for all 5 senses etc). I stopped doing it 5-6 months ago and I do think it helped when I did it. Since I am having a 7-8 h trip coming very soon(that trip with have 2x7-8h in each direction) I thought it's perfect chance to try to read a bit on DBT.

I downloaded some printable resources, even a DBT training book and worksheets on CBT. So I wanted to see people's experiences with it. I did once try CBT therapy online, it was supposed to be cbt questions that you fill out and then you get comments by psychologist and a weekly chat...I didn't find that program very useful at all, though I think it was the program, not CBT. Anyway, I thought it's always useful to get opinions on how it's working for other people perhaps, though I will still read some things on the bus, see if anything helps.

 

[KerriJ]

Hi-
I can't currently afford going to my therapist for few more weeks, and I was trying to work o...

I worked CBT for years with a therapist, and it helped ease the depression but didn't help me with the trauma work or emotion regulation.
I have been refered to a DBT group for support (see if there's one in your area? might be free?) and am going on this exploration with you!
I have heard it does great things for learning about emotions and how to handle them, even for those without PTSD or mental illness.
They reccomed DBT for those of us with PTSD since we have trouble regulating emotions.

Since you cannot afford a therapist, I strongly reccomend looking for a support group that's free (even if it's a 12 step like Codependents Anonymous or Adult Children of Alcoholics) Those can help sometimes.

I bought the PTSD workbook, which combines both DBT and CBT exercises.

 

[SeekingAfrica]

I worked CBT for years with a therapist, and it helped ease the depression but didn't help me with the t...

Thanks for the answer! I'll see how it works out for me, and yes, I definitely have trouble with regulating emotions.

I did recently feel like a support group may be a nice thing, but I haven't discovered any for my issue, and a very sparse number of support groups at all.

 

[KerriJ]

Thanks for the answer! I'll see how it works out for me, and yes, I definitely have trouble with...

I've found that even if it's not for your direct issue (ie going to a bipolar group, when you only have unipolar depression) can sometimes help if the group is okay with it.
Personally, I've found Codependents Anonymous very helpful in regards to emotions and healthy relationships. It's up to you and the group if they accept members openly or just those with specific issues.
I'll update you on Monday after I go to that DBT group!

 

[Nessa7]

I have found trauma-focused CBT with a therapist helpful and personalized CBT and DBT with a therapist has helped with my depression. The official DBT and CBT programs that I've tried have gone too slowly for me, though. I'm not sure if it works for me or not, because I get bored.