Finding Balance: Priya’s Journey with Therapy with Sapna and Dialectical Behavior Therapy
Introduction: Priya Sharma, a 35-year-old working professional, sought help for overwhelming emotions that strained her relationships and impacted her daily life. Feeling like her reactions were disproportionate to situations, she began therapy with Sapna Singh, a compassionate and skilled therapist specializing in Dialectical Behavior Therapy (DBT). Through their work together, Priya started to understand the intensity of her emotions and learn practical strategies for managing them effectively.
What is DBT?
[If you’d like to learn more about our DBT services, visit our DBT Therapy page: DBT
Priya’s Story: How Does DBT Work?
Priya had always considered herself an emotional person, but in her thirties, these emotions felt like a tidal wave, crashing over her and those around her. Small disagreements with her partner, Rohan, would escalate into hurtful arguments fueled by Priya’s intense reactions to feeling unheard or invalidated. At work, a critical email could derail her entire day, leading to rumination and self-doubt. Seeking a way to navigate these turbulent feelings, she found Sapna Singh, a therapist specializing in Dialectical Behavior Therapy (DBT therapy).
DBT centers on the dialectic – the idea that seemingly opposite things can both be true (acceptance and change). It empowers individuals by teaching practical skills in four key modules: Mindfulness (learning to be fully present in the moment without judgment), Distress Tolerance (developing ways to cope with difficult emotions without making things worse), Emotion Regulation (understanding, labeling, and changing unwanted emotional responses), and Interpersonal Effectiveness (learning how to assert needs and maintain healthy relationships). [Learn more about the benefits of mindfulness in our blog post: [Insert Link to your Mindfulness Blog Post Here]]
In one session with Sapna Mam, Priya was visibly upset as she recounted a recent conflict with Rohan.
Sapna Mam: Priya, let’s try to break down what happened during that interaction. When Rohan made the comment about your cooking, can you describe the very first physical sensations you noticed?
Priya: My heart started racing, my palms got sweaty, and I felt this burning sensation in my chest. It was like a switch flipped, and suddenly I was ready for a fight.
Sapna Mam: And what thoughts immediately followed those physical sensations?
Priya: The thought that he doesn’t respect me, that he’s always putting me down. It felt like he was attacking my worth as a partner.
Sapna Mam: We’ve been working on mindfulness, specifically the “observe” skill. Can you practice just noticing those sensations and thoughts, acknowledging them without immediately judging them or getting carried away by the story they tell?
Priya: (Closes her eyes for a moment) It’s… challenging. My mind wants to jump in and defend myself.
Sapna Mam: That’s completely understandable. It takes practice. Today, let’s revisit a distress tolerance skill called “Self-Soothing” (How does DBT help with distress?). Can you describe one way you can comfort yourself using your five senses when you feel overwhelmed?
Priya: Maybe… listening to calming music or holding a warm cup of tea.
Sapna Mam: Excellent. These are ways to soothe yourself in the moment. We also practiced “TIPP” – Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation. Remember how the Paced Breathing helped you regulate your physical response? Let’s do a few cycles of that now. (Leads Priya through the exercise).
Priya: (After breathing) I do feel a bit calmer. The edge has come off the anger.
Sapna Mam: Good. Now, let’s delve into emotion regulation (What is emotion regulation in DBT?). Can you try to label the specific emotion you were feeling beyond just “angry”? Were there layers of other feelings underneath?
Priya: Yes, thinking about it now, there was definitely hurt. And a deep fear that I’m not good enough for him.
Sapna Mam: Precisely. Often, anger is a secondary emotion that masks more vulnerable feelings. Understanding the primary emotion helps us respond more effectively. Finally, let’s consider interpersonal effectiveness (How does DBT improve relationships?). What was your goal in that moment with Rohan? What did you truly want from him?
Priya: I wanted him to understand that his words had an impact on me. I wanted validation for my feelings, not criticism.
Sapna Mam: And how did your reaction likely affect his ability to hear that need?
Priya: It probably made him defensive, just like I felt attacked.
Sapna Mam: That’s a key insight. In DBT, we learn skills like “DEAR MAN” to express our needs assertively while maintaining the relationship and our self-respect. We’ll practice that in our next session.
Over several months of consistent therapy with Sapna, Priya diligently applied the DBT skills she learned. She became more adept at observing her emotions without immediate judgment, utilized distress tolerance techniques to navigate intense urges, and gained a deeper understanding of her emotional patterns. Her communication skills in relationships also improved significantly.
Outcome: The Benefits of Therapy with Sapna
Priya experienced a remarkable transformation through her therapy with Sapna. The frequency and intensity of her emotional outbursts decreased considerably. She found herself able to pause during challenging moments, utilize mindfulness and distress tolerance skills, and express her vulnerabilities more effectively. Her relationships, both at home and at work, became more stable and fulfilling. Priya reported feeling a greater sense of inner peace and control over her life. [Ready to explore how DBT can help you? Contact us today for a consultation: Contact Us
Discussion: Understanding How DBT Works
Priya’s journey beautifully illustrates how DBT works by equipping individuals with practical strategies to manage emotional dysregulation and build healthier interpersonal connections. Through the systematic learning and application of mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills, Priya developed the capacity to observe her emotional experiences without immediate reactive behavior, tolerate intense distress without resorting to maladaptive coping mechanisms, gain insight into the underlying causes of her emotional responses, and communicate her needs in a way that fostered understanding and connection. The core principle of balancing acceptance of her current emotional state with a commitment to change her behavioral patterns proved instrumental in her progress. [Meet our team of experienced therapists, including Sapna Singh: “About ME“
