Managing substance abuse is a complex and challenging process that requires a combination of psychological, emotional, and behavioral skills. For individuals struggling with addiction or their loved ones, understanding how to manage cravings, emotional triggers, and difficult life situations is critical to long-term recovery.
One therapeutic approach that has proven effective in supporting individuals through this process is dialectical behavior therapy (DBT).
DBT is an evidence-based treatment that equips individuals with practical tools to handle emotions, navigate stress, and improve relationships, all of which are essential when recovering from addiction.
We’ll highlight four core DBT skills—mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness—and explain how each of these skills can play a key role in substance abuse recovery.
What Is Dialectical Behavior Therapy (DBT)?
Originally developed by Marsha Linehan to treat borderline personality disorder (BPD), dialectical behavior therapy is a type of cognitive behavioral therapy (CBT) that focuses on teaching individuals how to balance acceptance and change.1
A DBT therapist aims to help people develop skills to manage difficult emotions, reduce self-destructive behaviors, and improve relationships. This therapeutic approach is particularly helpful for individuals with co-occurring mental health conditions and substance use disorders, as it emphasizes building a life worth living, even amid emotional chaos.
The following are four essential DBT skills that individuals can use to manage substance abuse and navigate the ups and downs of recovery.
1. Mindfulness
Mindfulness is one of the foundational skills in DBT. It involves staying present in the moment and observing thoughts, feelings, and urges without judgment. When it comes to substance abuse, mindfulness can help individuals recognize their cravings and triggers without acting on them impulsively.
For example, mindfulness allows a person to pause when they feel the urge to use drugs or alcohol. Instead of immediately reacting, they can observe the craving, acknowledge it, and consciously decide how to respond. This can create a crucial gap between the urge and the action, giving the individual time to make healthier choices.
Practicing mindfulness can also help reduce the emotional reactivity that often accompanies addiction. By focusing on the present moment, individuals can avoid getting caught up in negative thoughts about the past or future, which may otherwise lead to relapse. Through mindfulness, they can better manage the stress and anxiety that often contribute to substance abuse.
2. Distress Tolerance
In recovery, there will inevitably be moments of high stress and discomfort, particularly in early sobriety. Distress tolerance skills are about enduring these difficult emotions and moments without resorting to substance use. DBT teaches individuals how to tolerate and survive emotional crises without making the situation worse.
One key distress tolerance strategy is the use of “self-soothing” techniques. This could involve engaging in sensory activities like listening to calming music, taking a warm bath, or practicing deep breathing. These activities can provide temporary relief from intense emotional pain, giving the person enough time to let the crisis pass without resorting to harmful behaviors like substance use.
Another approach within distress tolerance is “radical acceptance,” which involves fully accepting reality as it is, even if it is uncomfortable or painful. For someone recovering from addiction, this might mean accepting the fact that cravings will arise, but they do not have to act on them. By learning to accept, rather than fight, distressing emotions, individuals can reduce the urge to numb those feelings through drugs or alcohol.
3. Emotion Regulation
For many people dealing with substance abuse, intense and unstable emotions are often a driving force behind their addiction. DBT’s emotion regulation skills teach individuals how to understand and manage these emotions in a healthier way. The goal is not to suppress or avoid emotions but to respond to them constructively.
One way DBT helps with emotion regulation is by teaching individuals to identify and label their emotions accurately. By recognizing what they are feeling, individuals can better understand the underlying causes of their emotional responses. For example, someone may realize that their anger is actually rooted in feelings of fear or sadness. With this awareness, they can begin addressing the true source of their distress without turning to substances.
Emotion regulation also involves reducing vulnerability to negative emotions. This is achieved by maintaining physical and mental well-being through practices like regular exercise, eating a balanced diet, getting enough sleep, and avoiding harmful or addictive mood-altering substances. In recovery, these habits can help individuals maintain emotional stability, making it less likely that they will resort to drugs or alcohol as a way to cope.
4. Interpersonal Effectiveness
Strong relationships are critical for long-term recovery, but substance abuse often damages interpersonal connections. DBT’s interpersonal effectiveness skills focus on improving communication and building healthier relationships, which can help individuals maintain their sobriety and rebuild trust with loved ones.
One important aspect of interpersonal effectiveness is learning how to ask for what you need or say no to others without damaging the relationship. For someone in recovery, this could mean setting boundaries with friends or family members who may encourage substance use or engage in enabling behaviors. Being able to assertively communicate these boundaries is essential to maintaining sobriety.
Additionally, interpersonal effectiveness involves balancing personal needs with the needs of others. This can help individuals navigate the social aspects of recovery, such as finding support groups or re-establishing connections with people who support their journey toward sobriety.
By enhancing their ability to communicate effectively and manage conflicts, individuals in recovery can strengthen their support systems, which are crucial for avoiding relapse.
Try DBT for Addiction Treatment With Lumina Recovery Today
DBT offers a structured and effective way to manage the complex emotions and challenges that come with substance abuse recovery. By using the four DBT skills, individuals can better manage cravings, cope with emotional distress, regulate their feelings, and strengthen their relationships, all of which are key to achieving and maintaining sobriety.
Lumina Recovery offers dialectical behavior therapy (DBT) alongside other evidence-based treatments like group therapy for holistic addiction recovery. If you or a loved one is struggling with addiction, learning and practicing these DBT skills can be an empowering step toward lasting recovery.
For more support on your recovery journey, reach out to Lumina Recovery today.
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