DBT Skills for Depression: 3 Powerful Techniques
Did you know that DBT skills can help with depression? While Dialectical Behavior Therapy (DBT) was originally developed for other concerns, research shows the skills you’re taught in DBT are also very effective for managing depression.
Jade Richter, a DBT therapist and Licensed Clinical Counselor, explains:
"DBT skills help people recognize and manage their depressive symptoms rather than avoiding or suppressing them. By applying these techniques, individuals can develop healthier coping strategies, regulate emotions, and build a life worth living."
In this article, we’ll explore three essential DBT skills she recommends for managing depression, how they work, and how to integrate them into your daily routine.
Related: What is Dialectical Behavior Therapy (DBT)?
How Can DBT Skills Help with Depression?
Depression often leads to rumination, avoidance behaviors, and emotional dysregulation. DBT skills for depression provide structured techniques to help break these cycles, increase emotional awareness, and build resilience.
"Many people dealing with depression turn to distractions—like endless scrolling or isolating themselves—to numb their emotions. DBT teaches ways to observe these emotions nonjudgmentally and take steps to regain control," says Jade Richter.
She says that the following DBT skills for depression are particularly effective for shifting negative thought patterns and fostering emotional well-being.
Related: 3 Ways Meditation Helps Your Mental Health
1. One Mindful: Focusing on the Present Moment
The One Mindful skill teaches you to focus entirely on one task or experience at a time. This DBT skill for depression can help reduce overwhelming thoughts and encourage full engagement in the present moment.
How It Helps with Depression:
- Prevents overthinking and rumination
- Encourages intentionality in actions
- Helps you feel more connected to what you’re doing
How to Practice One Mindful:
- Choose one activity—eating, walking, or even washing dishes—and give it your full attention.
- Notice the sensations, sounds, and movements involved.
- If your mind wanders, gently guide it back to the task at hand.
"Depression often pulls people into their thoughts. One Mindful helps anchor them in reality, making everyday moments feel more manageable," explains Jade Richter.
Related: Mindfulness Meditation for Mental Health: A Beginner’s Guide
2. Accumulating Positives – Short-Term
When experiencing depression, it’s easy to withdraw from activities that once brought joy. Accumulating Positives encourages small, intentional moments of enjoyment to help retrain the brain for positivity.
How It Helps with Depression:
- Creates small moments of motivation
- Rewires the brain to recognize positive experiences
- Provides emotional resilience over time
How to Practice Accumulating Positives:
Start small—take five minutes a day to do something enjoyable:
- Listen to a favorite song
- Step outside for fresh air
- Write down one thing you’re grateful for
"Accumulating positives helps counter the inertia of depression. Even small moments of joy can shift your emotional state over time," Jade says.
Related: 5 Quick Ways to Improve Your Mood
3. Check the Facts: Challenging Negative Thoughts
Depression can distort reality, making negative thoughts feel absolute and inescapable. Check the Facts is a DBT skill for depression that encourages you to question negative thoughts and assess their accuracy.
How It Helps with Depression:
- Reduces catastrophic thinking
- Encourages a more balanced perspective
- Helps differentiate facts from emotions
How to Practice Check the Facts:
When a negative thought arises, ask:
- What facts support this thought?
- What facts contradict it?
- What’s a more realistic way to view this situation?
"Depression often makes thoughts feel like absolute truths. Checking the facts allows you to step back and question whether those thoughts truly reflect reality," Jade says.
Related: CBT-I: Can it Cure Insomnia?
A Word from Nystrom & Associates on DBT Skills for Depression
If you’re struggling with depression, you don’t have to go through it alone. DBT skills for depression can help you develop effective coping strategies and create lasting emotional balance.
Call us at 1-844-NYSTROM or Request an Appointment Online to start your journey toward better mental health.
Related: Am I Covered? Navigating Insurance for Mental Health
