Updated: June 7, 2024

CBT and DBT therapy are two different types of psychotherapy that are often used to help individuals with a variety of mental health conditions. While both approaches share some similarities, they have some key differences as well. Let’s dive into it!

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy, or CBT, is a type of talk therapy that helps people change negative thinking patterns and behaviours. By identifying and challenging negative thoughts, CBT helps people develop more adaptive thinking. This approach is effective in treating anxiety, depression, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).

What is Dialectical Behavioral Therapy (DBT)?

Dialectical Behavioral Therapy, or DBT, is a form of cognitive-behavioral therapy originally designed to help individuals with borderline personality disorder (BPD). People with BPD often struggle to regulate their emotions and may engage in impulsive or self-destructive behaviours. DBT helps individuals develop skills to manage their emotions and cope with stress in healthier ways.

Differences between CBT and DBT

One key difference between CBT and DBT is their focus on emotional regulation. While CBT addresses emotional regulation as part of its process, DBT places a greater emphasis on developing skills specifically for regulating emotions and coping with intense feelings.

Another difference is the use of mindfulness. Both therapies incorporate mindfulness techniques, but in DBT, mindfulness is a core component used to help individuals become more aware of their thoughts, emotions, and behaviours in the present moment.

Choosing between CBT and DBT depends on an individual’s specific needs and mental health condition. A mental health professional can help determine which approach may be most beneficial.

Similarities of DBT and CBT

CBT and DBT are both forms of talk therapy that help people change their negative thinking patterns and behaviours. They aim to improve mental health by focusing on the connection between thoughts, emotions, and actions. Both therapies teach practical skills to help manage distress and improve coping strategies.

In both CBT and DBT, you'll work on identifying negative thoughts and challenging them. You'll also learn how to replace these thoughts with more positive and realistic ones. This process helps to reduce symptoms of anxiety, depression, and other mental health issues.

Another similarity is that both therapies often involve homework. You'll be encouraged to practice the skills you learn in therapy sessions in your everyday life. This helps to reinforce what you’ve learned and makes it easier to apply these skills when you need them.

Which is Better CBT or DBT?

Choosing between Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) depends on your individual needs and mental health condition. Both therapies are effective, but they have different focuses.

CBT is great if you're dealing with issues like anxiety, depression, OCD, or PTSD. It helps you identify and change negative thought patterns and behaviours. If your main struggle is with negative thinking and you want to develop more positive ways of thinking and acting, CBT might be the better choice for you.

DBT, on the other hand, is specifically designed to help with emotional regulation. It’s especially useful for people with borderline personality disorder (BPD) or those who have intense emotions and impulsive behaviours, like self-harm. DBT teaches skills for managing these intense emotions and coping with stress in healthier ways. If you have trouble regulating your emotions and need tools to handle intense feelings, DBT might be more beneficial.

Ultimately, the best therapy for you depends on your unique situation. A mental health professional can help determine which approach will be most effective based on your specific needs and goals. Sometimes, therapists might even combine elements of both therapies to provide the best support.

If you’re unsure which therapy is right for you, our therapists at Virtual CBT Psychotherapy can help guide you. Book a free consultation to discuss your needs and find the best approach for your mental health journey.

Get Connected to a CBT or DBT Therapist

Most of our therapists at Virtual CBT Psychotherapy specialize in CBT and can integrate DBT skills into therapy. Our therapist, Alana Weinberg, offers DBT to clients, especially youth who engage in self-harm behaviours. Please note that we don’t offer a comprehensive DBT program.

Click the tab below to book a free consultation and our clinical directors will match you with a therapist.