Some people drink, smoke or use drugs mainly to switch off overwhelming feelings. Dialectical Behaviour Therapy (DBT) gives you other ways to cope.
Four DBT skill areas
- Mindfulness: noticing thoughts and urges without reacting
- Distress tolerance: getting through a crisis without making it worse
- Emotion regulation: understanding and softening intense feelings
- Interpersonal effectiveness: asking for what you need and setting boundaries
When DBT helps most
DBT is useful for people whose emotions feel overwhelming, who act on impulse, or who use substances to switch feelings off. It is often combined with other treatment.
A simple idea to try: urge surfing
When a craving hits, notice it, name it, and watch it rise and fall like a wave. Most urges peak and pass within minutes. Breathe slowly and stay with it until it eases.
Getting support
See DBT for addiction or book a confidential consultation. If you ever feel unsafe, call 112 or Tele-MANAS 14416.