College is an exciting time full of growth and new experiences for many students, but it can also bring significant stress and emotional challenges. Many students struggle with balancing academic pressures, social dynamics, and personal responsibilities, leading to increased rates of anxiety, depression, and other mental health concerns, according to the Healthy Minds Study.

Dialectical behavior therapy (DBT) skills can be especially effective in helping students build emotional stability and resilience. Whether dealing with academic pressure, relationship stress, or mental health concerns like anxiety and/or depression, DBT skills can help students learn how to regulate emotions, build healthy relationships, and navigate difficult situations.

What is Dialectical Behavior Therapy?

Dialectical behavior therapy (DBT) is an evidence-based treatment designed to help people manage intense emotions and behaviors. DBT was initially developed to treat borderline personality disorder and chronically suicidal behavior, but has since been proven effective for a range of issues and concerns, including depression, anxiety, eating disorders, and more.

DBT is a unique combination of cognitive-behavioral therapy (CBT), mindfulness, and dialectical philosophy. Learning and practicing DBT skills, students are better able to navigate the many challenges of college life. While DBT is traditionally known for its intensive approach, many of its core skills can be highly beneficial for students, even those who aren’t experiencing severe mental health issues. In fact, research has demonstrated that the DBT skills are likely to be one of the core mechanisms of action that drives the treatment approach.

Evidence-Based Skill Building for Students 

DBT skills are structured around four core areas, which can help students manage their emotions, cope with stress, improve their relationships, and build better awareness of themselves and the world around them. 

Mindfulness

Mindfulness is all about staying present in the current moment. In the context of DBT, mindfulness focuses on observing thoughts, feelings, and surroundings without judgment. 

Mindfulness can help students become more connected to people and the world around them. Developing this awareness can help students make better decisions, control their emotional responses, and respond more effectively to difficult situations. 

When students have the ability to remain calm under pressure, it’s easier to manage academic stress, work obligations, and other life stressors in ways that are consistent with the student’s long-term goals.

Distress tolerance

Life can be overwhelming for students, especially during difficult transitions like moving away from home for the first time, relationship breakups, and finals. For nontraditional students, balancing home life, work life, and school can create extra pressures.

Skill building in distress tolerance equips students with the tools needed to cope with these high-stress situations. The goal is to prevent students from resorting to unhealthy coping mechanisms, like avoidance or substance use. Learning distress tolerance, students can better accept reality as it is and find healthy ways to get through tough moments. 

Emotion regulation

Emotion regulation refers to our ability to manage and modulate the wide range of emotions we feel day to day in ways that don’t negatively impact ourselves or others. 

Students are often in a transitional period and still learning about themselves and who they are in the world. Focusing on emotion regulation, students learn to identify, understand, and manage their emotions. The goal of this skill isn’t to avoid or suppress feelings, but to learn how to handle them in healthy ways. 

College students face a range of emotional ups and downs—whether it’s excitement, stress, or loneliness—and learning to regulate emotions can reduce the intensity of negative experiences as well as support more happy, joyful experiences. 

Interpersonal effectiveness

Navigating relationships is a big part of the college experience, from managing roommates to forming friendships and romantic partnerships. Interpersonal effectiveness supports students’ ability to communicate clearly, assert their needs, set boundaries, and build healthy, balanced relationships.

For many students, knowing how to express themselves effectively while maintaining respect for others can be challenging, especially in new environments. By mastering these skills, students can avoid conflicts and develop more fulfilling connections with those around them.

The Benefits of DBT Skills for Students

College life is full of unique pressures, both inside and outside of the classroom. This is why it’s so important to equip students with critical life skills, which can help prepare students for lifelong success. 

Supporting students with anxiety and depression

Anxiety and depression are highly prevalent among college students. DBT skills are helpful tools for those facing in-the-moment challenges like poor sleep and stress. Skills like mindfulness and emotion regulation help students manage overwhelming thoughts, reduce the intensity of negative emotions, and prevent spiraling into distress. 

Helping students navigate life transitions

The college experience is filled with transitions—independent living, managing increased academic responsibilities, and forming new relationships. For students, these transitions can trigger intense emotions and uncertainty. 

Building resilience and preventing burnout

Balancing academics, social activities, work responsibilities, and personal relationships can be challenging for even the most organized students. DBT’s emphasis on mindfulness and distress tolerance can help students better manage stress and avoid reaching the point of burnout. By focusing on maintaining emotional balance and developing positive coping mechanisms, DBT skills can help them prioritize their well-being and prevent mental health crises.

Improving interpersonal relationships

Healthy relationships are crucial for students, but the challenges of college life can strain these connections. Whether it’s dealing with conflicts in a roommate situation, navigating romantic relationships, or managing family dynamics, effective communication and boundary-setting can be challenging. Through DBT skills training, students can learn how to advocate for their needs, resolve conflicts, and build stronger, more supportive relationships.

Bring the Benefits of Dialectical Behavior Therapy Skills to Your Campus

As mental health challenges continue to impact college students nationwide, providing effective resources has become more important than ever. Offering students access to DBT skills can make a significant difference in student well-being and academic success.

Mantra Health has built an award-winning first-of-its-kind DBT skills program, specifically designed for college students. The self-guided wellness program is available 24/7 for students to utilize at times that are convenient for them. 

Managing emotions, handling stress, and building resilience are core life skills that will help students not just survive, but thrive in their college journey.

Contact us today to learn about our innovative DBT skills program. Together we can create a healthier, more resilient campus community.