Karyn Hall's Blog, page 2

How Can a DBT IOP Help Young Adults Navigate Life’s Challenges?

Navigate Life���s Challenges

Young adulthood is a time of immense change, filled with both exciting opportunities and overwhelming challenges. From navigating independence and identity to managing relationships, career anxiety, and emotional ups and downs, young adults often struggle with��self-doubt, impulsivity, and stress management. A��DBT-based Intensive Outpatient Program (IOP)��provides structured support to help young adults develop��emotional resilience, interpersonal skills, and healthier coping mechanisms.

Below, we explore how��DBT IOPs specifically help young adults��overcome their biggest challenges and build a stable foundation for long-term mental well-being.

Emotional Regulation: Learning to Manage Intense Emotions

Many young adults experience��rapid mood swings, impulsivity, and overwhelming emotions. Without proper coping skills, this can lead to self-destructive behaviors like:

Quitting jobs or school on impulseEnding relationships abruptlySelf-harm or substance useExplosive anger or emotional outbursts

How DBT IOP Helps:

In a DBT IOP, young adults��learn concrete skills��to identify, understand, and regulate their emotions.

Mindfulness techniques��help them observe emotions without reacting impulsively.Opposite action��teaches them to take actions that align with long-term goals rather than short-term emotions.Emotion regulation strategies��give them the ability to shift emotional intensity rather than feeling controlled by it.

By practicing these skills daily in an��intensive, structured environment, young adults gain the tools they need to handle emotional ups and downs with��more stability and confidence.

Distress Tolerance: Reducing Impulsivity and Avoidance

Young adults often struggle with��tolerating discomfort��and may engage in��self-destructive behaviors��to escape emotional pain, such as:

Substance useBinge eating or restricting foodSelf-harmOver-spending or risky behaviors

How DBT IOP Helps:

DBT��teaches distress tolerance skills, which help young adults��sit with discomfort without acting on destructive urges.

TIPP skills (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation)��help reduce overwhelming emotions in the moment.Self-soothing techniques��provide healthy alternatives to harmful coping behaviors.Urge surfing��teaches them to “ride out” cravings or self-destructive impulses without giving in.

By practicing these techniques in real-life situations, young adults in a DBT IOP gain control over impulsive behaviors and develop healthier ways to cope with distress and panic.

Building a Stronger Sense of Identity and Self-Worth

Many young adults struggle with��self-doubt, identity confusion, and low self-esteem. Questions like:

���Who am I?������Am I good enough?������What if I fail?���

These uncertainties can lead to��perfectionism, self-criticism, and social comparison, making it��harder to make confident life decisions.

How DBT IOP Helps:

A DBT IOP helps young adults build��a stable sense of self-worth��through:

Radical acceptance, which teaches them to embrace their imperfections rather than judge themselves harshly.Mindfulness, which helps them observe negative thoughts without getting stuck in them.Building mastery, which encourages them to take small, achievable steps toward their goals to boost confidence.

By��strengthening self-acceptance and self-trust, young adults��feel more confident in their decisions and direction in life.

Navigating Relationships and Setting Boundaries

Young adulthood is filled with��relationship challenges, including:

Fear of abandonment or rejectionPeople-pleasing and difficulty saying noToxic or codependent relationshipsBreakups and heartbreak

Many young adults struggle to��assert their needs and set healthy boundaries, leading to��stress, resentment, and emotional exhaustion.

How DBT IOP Helps:

A DBT IOP provides��structured training in interpersonal effectiveness��through:

DEAR MAN, which teaches young adults how to ask for what they need in a confident, respectful way.FAST skills, which help them maintain self-respect in relationships and avoid people-pleasing.Boundary-setting practice, which allows them to role-play real-life scenarios and gain confidence in asserting their needs.

Through group therapy and real-world application, young adults in a DBT IOP��learn how to navigate relationships with clarity, confidence, and emotional balance.

Personal Success Story: How DBT IOP Transformed Sarah���s Life

When Sarah, 24, first entered a DBT IOP, she felt completely lost. She had recently dropped out of college, gone through a painful breakup, and was struggling with severe anxiety and self-harm urges. She felt��overwhelmed by emotions��and had no idea how to handle them in a healthy way.

During her time in the DBT IOP, Sarah��learned critical skills��that changed her life:

Mindfulness helped her slow down and recognize her emotions without reacting impulsively.Distress tolerance skills allowed her to sit with discomfort instead of numbing with alcohol or self-harm.Interpersonal effectiveness training taught her to communicate her needs and set boundaries in relationships.

One of the biggest turning points for Sarah was learning��radical acceptance. Instead of fighting against painful realities���like the fact that her ex had moved on���she learned to��accept what she couldn���t change and focus on her own growth.

By the end of the program, Sarah had:
�� Re-enrolled in college with a structured plan for managing stress
�� Rebuilt her friendships with healthier boundaries
�� Stopped self-harming and developed healthier coping strategies
�� Gained confidence in handling difficult emotions without spiraling

Sarah���s story is a testament to how��DBT IOP helps young adults regain control of their lives, build emotional resilience, and create a future they are proud of.

Summing it Up

A��DBT IOP provides young adults with the skills, structure, and support needed to navigate the complexities of adulthood with confidence. By addressing:

Emotional regulationImpulsivity and distress toleranceSelf-worth and identity strugglesRelationship challenges and boundary-settingFuture anxiety and decision-makingSocial media pressuresBuilding a strong support network

A DBT IOP��empowers young adults to take control of their mental health, build resilience, and create a fulfilling life.

No matter how overwhelming life may feel,��DBT teaches that emotions are temporary, challenges can be managed, and change is always possible.

Are you or a loved one struggling with the challenges of young adulthood? A DBT IOP may be the structured, life-changing support you need. Reach out today to learn more: 713-973-2800 or www.houstondbtcenter.com

The post How Can a DBT IOP Help Young Adults Navigate Life’s Challenges? appeared first on Houston DBT Center.

RO DBT and Eating Disorders in Teens: Early Signs and Effective Treatment

Watching your teen struggle with food, weight concerns, or rigid routines can be overwhelming. You may wonder if it���s just a phase or something more serious���like an eating disorder. The truth is, early signs of eating disorders in teens often go unnoticed, especially in teens who appear ���high achieving��� or ���in control.���

One effective treatment approach for certain types of eating disorders is Radically Open Dialectical Behavior Therapy (RO DBT). This evidence-based therapy is especially helpful for teens who struggle with overcontrol, perfectionism, and social withdrawal���traits commonly found in teens with restrictive eating patterns, such as anorexia nervosa.

What Is RO DBT?

RO DBT (Radically Open Dialectical Behavior Therapy) is a newer type of therapy designed for people who are overcontrolled���meaning they are emotionally inhibited, perfectionistic, and have difficulty opening up to others.

While standard DBT helps people who are emotionally impulsive, RO DBT is different. It focuses on:

Flexibility over rigidity

Authentic emotional expression over masking feelings

Openness and vulnerability instead of extreme self-control

Many teens with restrictive eating disorders fall into the overcontrol category, which makes RO DBT a strong fit.

Early Signs of Eating Disorders in Teens

It can be hard to tell when your teen is developing an eating disorder, especially if they���re quiet, rule-following, or ���seem fine.��� But early intervention is key. According to the National Eating Disorders Association (NEDA), here are some early signs of eating disorders in adolescents:

Skipping meals or eating very small portions

Obsessive calorie counting or ���clean eating���

Excessive exercise, even when tired or injured

Strong fear of gaining weight

Withdrawal from social activities involving food

Rigid routines or food rules

Checking the mirror or scale frequently

Perfectionistic thinking and self-criticism

To view the full list of symptoms, visit NEDA’s official warning signs page.

How RO DBT Helps Teens with Eating Disorders

Teens with restrictive eating disorders often don���t respond well to therapies focused only on food or weight. That���s where RO DBT for anorexia nervosa and other restrictive eating disorders comes in. This therapy treats the underlying personality traits of overcontrol���like extreme self-discipline, emotional suppression, and social isolation.

In RO DBT, teens learn how to:

Loosen up rigid routines and thinking

Express emotions in a safe and healthy way

Be more open and connected in relationships

Trust themselves and others more

Take social and emotional risks in small steps

Treatment includes:

Individual therapy

Skills classes that teach openness, flexibility, and social signaling

Optional family involvement to support skill use at home

Research shows RO DBT can improve emotional expression, reduce perfectionism, and improve social connection in individuals with restrictive eating patterns. One study published on PubMed Central showed promising results for RO DBT in treating anorexia nervosa.

Why RO DBT Stands Out

Most therapies for eating disorders focus on weight gain, nutrition, or managing food behaviors. These are important���but RO DBT targets the underlying emotional and social patterns that drive the behavior.

This therapy may be right if:

Your teen struggles with perfectionism or rule-following

They���ve tried therapy before but still feel stuck

They have trouble expressing emotions

They feel socially isolated or misunderstood

Eating patterns are about control���not impulsivity

What to Do if You���re Concerned

If you notice early warning signs of an eating disorder, don���t wait. Eating disorders are serious, but they are also treatable���especially with early intervention. Talk to your doctor, therapist, or school counselor about an evaluation. Ask specifically about RO DBT for teens if your child seems overcontrolled.

Helpful Resources on RO DBT and Eating Disorders

Radically Open DBT ��� Official Website

National Eating Disorders Association (NEDA)

PubMed: RO DBT for Anorexia Nervosa ��� Clinical Study

Mayo Clinic ��� Eating Disorders Overview

Academy for Eating Disorders

Conclusion: RO DBT Offers Real Hope

If your teen is battling perfectionism, emotional shut-down, or disordered eating, they don���t have to face it alone. RO DBT helps teens build flexibility, connection, and a life worth sharing.

By addressing the root traits of overcontrol, this therapy opens the door to real change���not just around food, but in how your teen feels and lives.

Ready to explore RO DBT for your teen?

Contact us at the DBT Center (713-973-2800). We have therapists who ��specialize in RO DBT and treat eating disorders.��

The post RO DBT and Eating Disorders in Teens: Early Signs and Effective Treatment appeared first on Houston DBT Center.

Perfectionism Vs High Standards: What’s The Difference?

Do you always try your best���or do you feel like you have to be perfect? What���s the difference between perfectionism and high standards? There���s a big difference between having high standards and being a perfectionist. At first, they might look the same. Both can mean working hard and caring about doing well. But the reasons behind them���and how they make you feel���can be very different.

In this post, we���ll look at how high standards and perfectionism are not the same. You���ll also find a quick self-check to help you see which one sounds more like you.

What Are High Standards?

Having high standards means you want to do well and be proud of your work. You care about doing things the right way, and you enjoy learning and growing. People with high standards:

Try to do their best, not to be perfectFeel good about trying, even if things don���t go perfectlySee mistakes as a chance to learnCan let things go when neededFeel motivated and hopeful

What Is Perfectionism?

Perfectionism is more than just working hard. It���s the feeling that��anything less than perfect is a failure. Perfectionists often:

Feel very upset about small mistakesAre afraid of being judgedFeel like nothing they do is ever good enoughHave trouble finishing things because they���re never ���just right���Feel stressed, tired, or burned outSometimes give up because doing anything is so overwhelmingly difficult

�� When Perfectionism Becomes a Mental Health Problem

Trying to be perfect all the time can hurt your mental health. Over time, perfectionism can lead to

Anxiety����� You might feel constantly worried or tense about making mistakes.Depression����� You may feel hopeless, stuck, or like you’re never good enough, no matter how hard you try.Burnout����� You could feel exhausted, unmotivated, or emotionally drained.Eating disorders����� Some people use food or exercise to try to feel more in control or perfect.Low self-esteem����� You might feel like your worth depends on your success or what others think.

Perfectionism can make it hard to enjoy life or feel proud of what you’ve done���even when you’re doing well. It���s not just about high effort. It���s about constant pressure and fear.

Why the Difference Matters

High standards can help you reach goals and feel proud. Perfectionism, on the other hand, can hurt your confidence and make you anxious. When we aim for perfect all the time, we often feel stuck and unhappy���even when we���re doing well.

Quick Self-Check: Which One Sounds Like You?

Read each pair and choose the one that feels more true for you.

A) I feel proud when I try hard, even if things aren���t perfect
B) I feel like a failure if I don���t do things exactly rightA) I can laugh at myself when I mess up
B) I feel embarrassed and can���t stop thinking about my mistakesA) I push myself to grow and learn new things
B) I avoid things if I���m not sure I���ll do them perfectlyA) I set high goals but know it���s okay if I don���t always reach them
B) I���m very hard on myself if I fall short of a goalA) I feel energized when I work toward something important
B) I often feel drained, even when I succeed

Mostly A���s?��You likely have healthy high standards.
Mostly B���s?��You might be struggling with perfectionism.

How to Shift from Perfectionism to Healthy Striving

If you see signs of perfectionism in yourself, you���re not alone���and you���re not stuck. Here are some tips to try:

Talk kindly to yourself.��Try speaking to yourself the way you would to a friend.Notice all-or-nothing thinking.��Watch out for thoughts like ���I always mess up��� or ���It has to be perfect.���Practice making small mistakes.��Start with low-stakes situations and let ���good enough��� be okay.Celebrate effort, not just results.��Progress matters, even if it���s not perfect.Ask for support.��Talking to a therapist or counselor can help if perfectionism is getting in the way of your life.

Treatment for Perfectionism

If perfectionism is affecting your mood, health, or daily life, you don���t have to face it alone. There are treatments that can help.

Cognitive Behavioral Therapy (CBT):��Helps you challenge perfectionist thinking and practice healthier habits.Dialectical Behavior Therapy (DBT):��Focuses on self-compassion, mindfulness, and handling emotions.Radically Open DBT (RO-DBT):��Designed for people who struggle with being too controlled or perfectionistic. It helps build flexibility and openness.Exposure Therapy:��Helps you face the fear of making mistakes in small, safe ways to reduce anxiety.

The Takeaway

There���s nothing wrong with wanting to do well. But when the fear of failure takes over, it can turn healthy goals into heavy pressure. High standards come from confidence and care. Perfectionism often comes from fear and self-doubt.

You don���t have to be perfect to be proud of yourself.

And if your perfectionism is harming your mental health, we can help.�� We have adult and teen IOP programs and regular outpatient programs. Call us at 713-973-2800.

The post Perfectionism Vs High Standards: What’s The Difference? appeared first on Houston DBT Center.

Cyberbullying: Long Term Effects for Teens

What Is Cyberbullying?

Cyberbullying happens when someone uses digital platforms���like social media, texting, or gaming���to harass, threaten, embarrass, or target another person. Unlike traditional bullying, it can occur 24/7 and follow someone home. While often seen as ���just words,��� cyberbullying can cause deep and long-lasting emotional, psychological, and physical harm (Kowalski et al., 2014).

1. Chronic Mental Health Challenges

Cyberbullying increases the risk of long-term emotional problems like anxiety, depression, and even post-traumatic stress. Victims may experience suicidal thoughts, emotional dysregulation, or panic attacks. A longitudinal study found that youth exposed to cyberbullying were significantly more likely to develop depression and psychological distress well into adulthood (Sourander et al., 2010).

2. Addiction and Risky Coping

To numb the emotional pain, some individuals turn to substances or compulsive behaviors like social media, online shopping, or video gaming. Research has shown a link between cyberbullying victimization and increased substance use, especially among adolescents (Bannink et al., 2014). Without intervention, these behaviors may evolve into long-term dependence.

3. Low Self-Esteem and Identity Struggles

Cyberbullying attacks often focus on a person���s looks, identity, or social status. Over time, repeated bullying can erode self-worth, leading to persistent shame and insecurity (Patchin & Hinduja, 2010). Victims may develop perfectionism, people-pleasing tendencies, or chronic self-doubt���patterns that interfere with personal growth and confidence.

4. Loneliness: A Hidden but Harmful Effect

One of the most overlooked effects of cyberbullying is chronic loneliness. Many victims withdraw from peers to avoid further pain or humiliation. This self-isolation can become a long-term pattern that damages emotional health.

The Real Cost of Loneliness

According to research by Holt-Lunstad et al. (2015), loneliness can be as damaging to health as smoking 15 cigarettes a day. It is linked to:

Depression and anxiety

Substance abuse

Sleep disturbances

Increased inflammation and higher risk of chronic illness

Premature mortality

For teens especially, loneliness affects brain development, identity formation, and trust in others. Victims may appear ���fine��� online while suffering deeply in silence.

5. Relationship and Trust Issues

Cyberbullying can make it difficult to trust others or feel safe in relationships. Many victims struggle to form close friendships or intimate partnerships later in life. Studies suggest that past experiences of bullying can negatively affect adult attachment and relationship quality (Wolke & Lereya, 2015).

6. Academic and Career Challenges

Cyberbullying affects attention, memory, and motivation���making it harder for students to focus or engage in learning. Victims may skip school, fall behind academically, or even drop out. These issues can carry into adulthood, reducing long-term educational and career opportunities (Beran & Li, 2007).

7. Physical Health Consequences

The stress of bullying doesn���t just stay in the mind���it impacts the body. Chronic stress caused by cyberbullying can trigger a range of physical symptoms:

Headaches and stomachaches

Fatigue and muscle tension

Sleep problems

Eating disturbances

Stress hormones like cortisol can remain elevated for long periods, weakening the immune system and contributing to inflammation-related diseases (Danese & McEwen, 2012).

Healing Is Possible

While the effects of cyberbullying are serious, recovery is absolutely possible. Early support and skill-building therapy can help people rebuild confidence, regulate emotions, and re-establish safe connections.

Programs like Dialectical Behavior Therapy (DBT) teach emotion regulation, mindfulness, and distress tolerance���giving teens and adults the tools they need to move forward. Group therapy and IOPs (Intensive Outpatient Programs) can also provide validation, community, and hope.

Final Thoughts

Cyberbullying can leave scars that last for years���but those scars don���t have to define your life. From emotional pain to social isolation, the long-term effects are real and often invisible. Chronic loneliness, in particular, can quietly erode your health and happiness.

But healing is possible. With the right support, people can learn to trust again, cope in healthier ways, and rebuild a life that feels meaningful and safe.

Need Support in Houston?
At the DBT Center of Houston, we help teens and adults recover from cyberbullying, anxiety, depression, and trauma. Our DBT-based programs are designed to give clients the tools to heal and thrive. Learn more or contact us today.

 

References

Bannink, R., Broeren, S., van de Looij-Jansen, P. M., de Waart, F. G., & Raat, H. (2014). Cyber and traditional bullying victimization as a risk factor for mental health problems and suicidal ideation in adolescents. PLoS ONE, 9(4), e94026.

Beran, T., & Li, Q. (2007). The relationship between cyberbullying and school bullying. Journal of Student Wellbeing, 1(2), 15���33.

Danese, A., & McEwen, B. S. (2012). Adverse childhood experiences, allostasis, allostatic load, and age-related disease. Physiology & Behavior, 106(1), 29���39.

Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227���237.

Kowalski, R. M., Giumetti, G. W., Schroeder, A. N., & Lattanner, M. R. (2014). Bullying in the digital age: A critical review and meta-analysis of cyberbullying research among youth. Psychological Bulletin, 140(4), 1073���1137.

Patchin, J. W., & Hinduja, S. (2010). Cyberbullying and self-esteem. Journal of School Health, 80(12), 614���621.

Sourander, A., Klomek, A. B., Ikonen, M., Lindroos, J., Luntamo, T., Koskelainen, M., … & Helenius, H. (2010). Psychosocial risk factors associated with cyberbullying among adolescents. Archives of General Psychiatry, 67(7), 720���728.

Wolke, D., & Lereya, S. T. (2015). Long-term effects of bullying. Archives of Disease in Childhood, 100(9), 879���885

The post Cyberbullying: Long Term Effects for Teens appeared first on Houston DBT Center.

Family Involvement Matters In DBT Teen IOP

If your teen is struggling with intense emotions, impulsive behaviors, self-harm, or feeling disconnected, you may have heard about Dialectical Behavior Therapy (DBT)���and for good reason. DBT is one of the most effective treatments for teens with emotion regulation challenges. At the Houston DBT Center we offer standard DBT (skills class and individual therapy) as well as the more intensive IOP. But here���s something many parents don���t realize: your role as a parent is essential to DBT���s success.

DBT isn���t just therapy for your teen. It���s a structured, skills-based treatment that recognizes a simple truth: healing happens in relationships, and teens don���t get better in isolation. Family involvement is a critical part of helping teens build a life worth living.

1. DBT Works Better When Parents Learn the Skills Too

DBT teaches four main skill areas:

Mindfulness (being present)

Distress Tolerance (surviving crises)

Emotion Regulation (understanding and managing emotions)

Interpersonal Effectiveness (building healthier relationships)

When parents learn these skills alongside their teen, it helps reduce conflict, increase understanding, and create a shared language at home. You and your teen become partners in the healing process, instead of opponents in daily power struggles. Careful, though, that you practice the skills for yourself and don’t police your child.��

5. It���s Also About You: Setting Your Own Goals

Here���s something that often surprises parents: DBT isn���t just about your teen���s growth. It���s also about yours.

When you participate in DBT as a parent, you���ll be asked to set goals for yourself���not just for your child. For example, you might work on:

Responding to conflict without yelling or withdrawing

Creating structure while staying flexible

Managing your own emotional reactions

Letting go of guilt or perfectionism in parenting

Practicing self-care or asking for support when overwhelmed

This matters because your well-being impacts your teen���s. When parents model emotional balance, resilience, and self-compassion, they send a powerful message: healing is possible. Growth is possible. And it starts with us, too.

6. Research Supports Family Inclusion in DBT

Studies show that teens do better when families are involved. Benefits include:

Fewer hospitalizations

Lower dropout rateHigher engagement in therapyGreater use of coping skills outside of therapyBetter outcomeBetter communication at homeIncreased parent confidenceLower relapse rates

Simply put: you make a difference.

Final Thoughts

In DBT, we often remind parents:

���You didn���t cause this. You can���t control it. And you can���t cure it.
But you can create safety. You can build connection. And you can grow alongside your teen.���

By showing up, learning new skills, and setting goals for your own growth, you���re helping your teen heal���and building a healthier family for everyone.

The post Family Involvement Matters In DBT Teen IOP appeared first on Houston DBT Center.

Perfectionism and Anxiety: Breaking Free from the Pressure to Be Perfect

Perfectionism sounds like a positive trait���who wouldn���t want to do their best? It can sound like you are bragging when you say you are a perfectionist. In job interviews, saying one of your challenges is being a perfectionist is seen as a way to state a ���fault��� that sounds desirable. But when ���doing your best��� turns into��never feeling good enough, it can become a major source of anxiety and emotional pain. That���s not something anyone wants.��

If you feel overwhelmed, paralyzed by self-doubt, or constantly fear making mistakes, you may be stuck in the��perfectionism���anxiety cycle. Read on to learn how perfectionism treatment in Houston, TX can help!

What Is Perfectionism?

Perfectionism isn���t the same as striving for excellence. It���s the belief that anything less than perfect is unacceptable. For perfectionists, success isn’t about growth���it���s about avoiding failure, shame, or judgment.

Perfectionism often shows up as:

Procrastinating because you’re afraid of doing it ���wrong���Overpreparing or rechecking everythingAvoiding new things for fear of failingFeeling anxious before and after completing a taskConstantly comparing yourself to others How Perfectionism Triggers Anxiety

Perfectionism and anxiety are closely linked. In fact,��perfectionism is often a hidden driver of anxiety disorders, especially social anxiety, panic disorder, and generalized anxiety disorder (GAD). Can you see the connection?

Here���s how it works:

High Pressure = Constant Stress

When you believe everything must be flawless, even small tasks feel high-stakes. Writing an email, choosing an outfit, or answering a question can trigger an overwhelming fear of ���messing up.����� That can be exhausting.�� Your self-esteem is always on the line, regardless of how small the task.

Fear of Judgment or Rejection

Perfectionists are often highly self-critical and sensitive to how others perceive them. This leads to��social anxiety, overthinking conversations, or replaying mistakes long after they happen. Harsh self-judgments are common and painful. That can lead to feelings of self-consciousness.

���What if they think I���m not smart?���
���I should���ve said that differently.���
���Did I make a bad impression?���

Avoidance and Procrastination

Ironically, perfectionism often leads to avoidance. If you���re terrified of doing something wrong, you may delay starting it or avoid it altogether. So you don���t do important tasks such as turning in a paper that���s due or your application for a job. This leads to guilt, shame, and anxiety that build over time.

No Room for Mistakes or Flexibility

Anxious perfectionists often struggle with all-or-nothing thinking: ���I have to get this right, or I���ve failed.��� This black-and-white mindset doesn���t leave room for being human���or for learning through imperfection.

Signs You Might Be Struggling with Both Anxiety and PerfectionismYou feel constant worry about how others see youYou avoid tasks because you feel overwhelmed by pressureYou ruminate over small mistakes for daysYou feel physical symptoms of anxiety (tight chest, racing heart, restlessness) before or after doing something importantYou downplay or dismiss your accomplishmentsYou feel like you’re ���faking it��� or never doing enoughThe Perfectionism���Anxiety Cycle

Here���s how the cycle usually plays out:

Set unrealistic expectations��(���I have to be the best.���)Feel anxious and overwhelmed��before the taskProcrastinate or over-prepareComplete it���but feel it���s not good enough (Or maybe don���t do it at all)Ruminate and criticize yourselfTry harder next time��to avoid the same feelings (Or give up and stay paralyzed)Repeat the cycle��with even more anxiety How to Break the Cycle: Perfectionism Treatment Tools That Help

The good news? You can learn to shift from perfectionism to��self-compassion, and from anxiety to��confidence. At the��Houston DBT Center, we use evidence-based therapy to help clients manage anxiety and perfectionism together.

Challenge All-or-Nothing Thinking

Ask yourself:

Is this really a disaster, or just uncomfortable?What would I say to a friend in this situation?Can I allow ���good enough��� to be good enough?Does it really matter in the long run? Can it just be a learning experience? How much will I care in 6 weeks, 6 months, 6 years? Set Time Limits for Tasks

Perfectionism thrives on unlimited time. Limit yourself:

���I���ll work on this for 30 minutes, then submit it.���
Letting go is part of the healing process.

Practice Mindfulness

Mindfulness helps you stay grounded in the present, rather than replaying past mistakes or fearing future ones. You���ll learn to notice perfectionistic thoughts without believing them. When a perfectionistic thought comes up, you can just label it, ���That���s a thought.��� Doing so helps you learn that thoughts are just thoughts and not necessarily reality.

Reframe Mistakes as Learning

Therapy can help you rewrite the internal script. Instead of ���I failed,��� you can learn to say:

���This didn���t go how I wanted, but I���m still growing.����� ���Mistakes help me get closer to what I am working toward.���

Learn Self-Compassion

You are not your performance. You are not your productivity. Therapy helps you connect to your worth beyond outcomes.

Effective Therapies for Perfectionism and Anxiety

At the��Houston DBT Center, our team of therapists uses the following therapies to help people reclaim peace from perfectionism:

Dialectical Behavior Therapy (DBT) ����� Teaches emotional regulation, distress tolerance, and mindfulness to challenge perfectionistic patterns and self-judgment.Cognitive Behavioral Therapy (CBT)����� Helps identify and reframe distorted thinking that fuels anxiety and unrealistic standards. Radically Open DBT (RO DBT) ��� Specifically targets overcontrol, emotional inhibition, and chronic perfectionism that block connection and joy.Perfectionism Treatment in Houston

If you���re in Houston or Texas and looking for help with anxiety, OCPD, ADHD, or perfectionism, our experienced therapists are here to support you. We offer:

Individual therapyGroup skills classesIntensive outpatient programs (IOP)Telehealth options across TexasReady to Get Started

You don���t have to be perfect to be at peace. In fact, peace comes when you stop chasing perfection and start accepting yourself, flaws and all.

Anxiety and perfectionism don���t have to run your life.

With the right tools and support, you can stop overthinking, let go of fear, and move forward with more ease, confidence, and compassion. Let today be the day you stop aiming for perfection���and start reaching for peace.

Contact the��Houston DBT Center today to schedule a consultation. Call us at��713-973-2800.

Break Free from Anxiety and Self-Doubt with Perfectionism Treatment in Houston, TX

If you���re tired of feeling stuck in the cycle of anxiety, self-criticism, and never feeling good enough, support is available. The Houston DBT Center offers compassionate, evidence-based care to help you let go of perfectionism and embrace progress over pressure. Take the first step toward lasting change with personalized perfectionism treatment in Houston, TX, you don���t have to do this alone. Follow these three simple steps to get started:

Call��713-973-2800��or email��administration@houstondbtcenter.com��today for a free consultation.Meet with a��supportive therapist��to evaluate your needs and goals.Start breaking free from anxiety and self-doubt!Additional Services Offered by Houston DBT Center

At��Houston DBT Center, perfectionism treatment is just one service we offer to help you break free from anxiety and self-doubt. We also provide targeted trauma treatments��such as��DBT,��EMDR, and CPT, along with��Radically Open DBT,��Adult IOP,��Teen IOP,��parent coaching, and��play therapy. Our team of over��15 dedicated therapists delivers mental health support and works closely with families to ensure meaningful progress. Don���t forget to visit our blog��for additional resources and support!

The post Perfectionism and Anxiety: Breaking Free from the Pressure to Be Perfect appeared first on Houston DBT Center.

Struggling with OCPD? Why Perfectionism Treatment Matters for Mental Health

Everyone wants to do a good job. But when your need for control, order, and perfection takes over your life���and causes stress in your relationships, work, or health���it may be more than just ���being particular.��� It may be��Obsessive-Compulsive Personality Disorder (OCPD).

OCPD is often misunderstood. It���s not the same as OCD (Obsessive-Compulsive Disorder). People with OCPD don���t typically have compulsions like hand-washing or checking. Instead, they live by strict rules and perfectionistic thinking that can feel impossible to turn off. If this sounds familiar, perfectionism treatment in Houston, TX can help you untangle these patterns and find a healthier balance.

What Is OCPD?

Obsessive-Compulsive Personality Disorder (OCPD)��is a mental health condition where a person is overly focused on control, order, and perfection. These traits often interfere with flexibility, relationships, and emotional well-being.

People with OCPD often:

Feel a strong need to do things ���the right way���Get stuck in rules, routines, and detailsStruggle to delegate or trust others to do tasksHave difficulty relaxing or being spontaneousThey are highly critical of themselves and othersCriticize others and tell them how to do things better or the ���right��� wayMay prioritize work or productivity over connection

Unlike OCD, people with OCPD usually believe their way of thinking is correct, even when it causes distress. They prioritize being ���right��� over relationships���they often don���t understand why someone is upset about their corrections because they are right!

How Perfectionism Shows Up in OCPD

OCPD is sometimes called “maladaptive perfectionism.”��It���s not just about high standards���it���s about rigidity, fear of mistakes, and difficulty letting go of control.

Common Perfectionistic Behaviors in OCPD:

Over-preparing: You spend hours rewriting or editing to make something flawless.Fear of delegation: You believe others won���t meet your standards, so you do everything yourself.Procrastination: You delay starting tasks until conditions are ���just right.���Rigidity: You have strong opinions about the ���right��� way to do things.Inflexibility in values: You might feel moral outrage when others don���t follow your standards.

This perfectionism often comes from a fear of failure, shame, or being seen as incompetent.

OCPD vs. OCD: What���s the Difference?

Though they sound similar,��OCPD and OCD are different disorders.

FeatureOCPDOCDCore FocusControl, perfectionism, orderObsessions and compulsionsBeliefsEgo-syntonic (seen as correct)Ego-dystonic (seen as unwanted)FlexibilityRigid, inflexibleCan appear flexible outside of compulsionsDaily Life ImpactOften affects relationships and workOften affects routines and emotional healthExamplesRewriting lists, working excessivelyRechecking locks, washing hands repeatedlyEmotional and Social Costs of OCPD

While many people with OCPD are responsible, detail-oriented, and hardworking, the emotional toll can be significant. Perfectionism can create:

Burnout and exhaustionLoneliness or isolation��(due to rigid thinking or conflict with others)Chronic guilt or shame��when standards aren���t metAnxiety and frustration��when things feel out of controlStrained relationships��from being overly critical or inflexible

You might also feel that��relaxing is ���lazy,�����or that your worth is tied to productivity. These thoughts make it hard to rest, connect, or enjoy life. Having OCD often means being isolated and lonely.��

How Perfectionism Treatment Helps with OCPD and Perfectionism

The good news is that��OCPD is treatable.��With the right therapy, you can learn to manage rigid perfectionism, reduce anxiety, and build more flexible thinking.

At the��Houston DBT Center, we offer therapy that helps you:

Learn New Ways to ThinkChallenge black-and-white thinking (e.g., ���If it���s not perfect, it���s a failure.���)Reframe mistakes as growth instead of dangerPractice making ���good enough��� choicesIncrease Emotional FlexibilityUse mindfulness to tolerate discomfort without shutting downLearn how to slow down and respond instead of reactLet go of rules that no longer serve youImprove RelationshipsLearn how to validate others��� perspectives without feeling threatenedReduce controlling behaviors rooted in anxietyBuild intimacy by sharing imperfections and vulnerabilityTherapy Approaches We Use During Treatment

Radically Open DBT (RO DBT)

RO DBT is one of the most effective treatments for overcontrolled personality styles like OCPD. It helps people who struggle with perfectionism, emotional inhibition, and social disconnection.

RO DBT teaches how to:

Be more open and flexibleRelax rigid rules and high self-controlConnect with others in authentic ways

Cognitive Behavioral Therapy (CBT)

CBT helps identify unhelpful thought patterns and build healthier coping strategies for anxiety and perfectionism.

Therapy for OCPD and Perfectionism in Houston and throughout Texas

At the��Houston DBT Center, our supportive team of therapists specializes in helping adults, teens, and families manage OCPD, perfectionism, and anxiety. We offer:

Individual therapyRadically Open DBT groupsSkills training classesIntensive outpatient programs (IOP)Virtual therapy across TexasFinal Thoughts

Perfectionism doesn���t have to control your life.��If you feel trapped by rules, routines, and high expectations���and it’s affecting your happiness or relationships���help is available.

Therapy can help you feel more relaxed, more connected, and freer to be yourself, mistakes and all.�� Call us at 713-973-2800 or email us through our website.��

Ready to Break Free from Perfectionistic Thinking? Get Support with Perfectionism Treatment in Houston, TX

Living with OCPD can make everyday life feel rigid, overwhelming, and exhausting. You don���t have to manage it all on your own���effective support is available. Reach out to the Houston DBT Center today to learn how perfectionism treatment in Houston, TX can help you build more flexibility, connection, and peace. Follow these three simple steps to get started:

Call��713-973-2800��or email��administration@houstondbtcenter.com��today for a free consultation.Meet with a��supportive therapist��to evaluate your needs and goals.Begin breaking free from perfectionistic thinking!Additional Services Offered by Houston DBT Center

At��Houston DBT Center, we offer perfectionism treatment to help you break free from perfectionistic thinking. In addition to this service, we also provide targeted��trauma treatments��such as��DBT,��EMDR,��and CPT, along with��Radically Open DBT,��Adult IOP,��Teen IOP,��parent coaching,��and��play therapy.��Our team of over��15 dedicated therapists��delivers holistic mental health support and works closely with families to ensure meaningful progress. Don���t forget to visit our��blog��for additional resources and support!

The post Struggling with OCPD? Why Perfectionism Treatment Matters for Mental Health appeared first on Houston DBT Center.

Set Your Intention for the Day: Why It Matters and How to Do It

Have you ever reached the end of the day and wondered where all your time went? Or found yourself reacting to stress in ways you later regretted���snapping at someone, ignoring your needs, or slipping into old habits?

Setting a daily intention can help you live more purposefully instead of just reacting to whatever comes your way.

Let���s explore what setting an intention really means, why it matters for your mental health, and how to get started.

What Does It Mean to Set an Intention?

Setting an intention is not the same as setting a goal. A goal is focused on an outcome (like finishing a project or exercising). An intention is about your mindset and the way you want to move through the day.

It���s like setting the tone for how you want to feel, respond, or show up���no matter what happens.

Some examples of daily intentions:

���I will be kind to myself, especially when I make mistakes.���

���Today, I will focus on listening instead of fixing.���

���I will move slowly and breathe when I feel overwhelmed.���

���I choose to look for moments of peace, even if today is hard.���

Why Setting an Intention Works1. It increases mindfulness.

Starting your day with an intention brings you into the present moment. Instead of jumping into autopilot, you pause and decide how you want to be.

2. It helps with emotional regulation.

When you get clear on how you want to respond (e.g., with calm, courage, or patience), you’re more likely to act that way���even under stress. This is especially helpful for people working on managing anxiety, impulsivity, or overwhelm.

3. It aligns your actions with your values.

Intentions remind you of what matters most. Whether your value is compassion, growth, or connection, an intention keeps that value front and center in your day.

4. It builds self-trust.

Every time you live in alignment with your intention, you build a stronger relationship with yourself. You learn to show up with integrity���even when things don���t go perfectly.

Daily Intention Examples

Situation: ��Feeling Overwhelmed

Possible Intention: “I will take one thing at a time.”

 

Situation: Low self-esteem day

Possible Intention: “I am worthy of kindness and care. I will say kind things to myself today.

 

Situation: Big Task

Possible Intention: ��“I will show up with courage and openness, not perfection.”

 

Situation: ��Tired or low energy

Possible Intention: ��“I will move gently and do what I can.”

 

Situation: ��Wanting to make more connections

Possible Intention: ��I will speak to one or two people today and smile openly.

 

Journal Prompts for Setting Daily Intentions

Try starting your day with one of these prompts:

What kind of energy do I want to bring into today?

What would support my mental health most right now, just for today?

What would it look like to show up as the person I want to be today?

When I look back on today, how do I want to remember it?

What can I let go of today to make space for peace?

Final Thoughts

Intentions won���t make your day perfect, but they will help you stay grounded when things get messy. They���re like an inner compass, gently guiding your choices and reactions in a way that supports your well-being.

You don���t need to get it ���right.��� You just need to begin.

 

Set your intention. Then return to it, as often as you need.

��Call us if you have an intention to work on your mental wellness or sense of contentment: 713-973-2800

The post Set Your Intention for the Day: Why It Matters and How to Do It appeared first on Houston DBT Center.

How to Set Boundaries Without Feeling Guilty

Have you ever said ���yes��� when you really wanted to say ���no���? Or felt drained after agreeing to something that didn���t feel right for you?

You���re not alone.

Learning how to set healthy boundaries is one of the most powerful things you can do for your mental health ��� but that doesn���t mean it���s easy. Many of us feel guilty for setting limits, especially if we���re used to keeping everyone else happy.

But here���s the truth: Setting boundaries is not selfish. It���s self-care.

Let���s talk about why we feel guilty, how to shift that mindset, and some simple ways to set boundaries with confidence and kindness.

 

 

Why Do We Feel Guilty for Setting Boundaries?

Guilt is often a sign that you���re doing something new. It shows up when you go against old habits or beliefs ��� especially if you were raised to always be ���nice,��� ���helpful,��� or ���selfless.���

Some common thoughts behind boundary guilt include:

���If I say no, they���ll think I don���t care.���

���I don���t want to disappoint anyone.���

���It feels rude to put myself first.���

These thoughts may have served a purpose in the past, like helping you feel accepted or keeping the peace. But in adulthood, they can lead to burnout, anxiety, and resentment.

 

Reframing the Guilt: You���re Not Being Mean ��� You���re Being Honest

Here���s something important to remember: You can care about someone and still say no.

Think of boundaries as emotional fences. They���re not walls that push people away ��� they���re gates that help you decide what comes in and what stays out.

Try shifting your mindset from guilt to self-respect with thoughts like:

���I���m allowed to take care of myself.���

���Saying no helps me show up more fully when I say yes.���

���Boundaries protect my energy and my peace.���

How to Set Boundaries Without Feeling Like a Bad Person

Setting boundaries doesn���t have to be cold or harsh. You can be clear and kind at the same time. The key is to speak from a place of honesty and calm.

Here are a few simple phrases you can use:

���Thanks for thinking of me, but I���m not available for that right now.���

���I���m focusing on my mental health this week and need some space.���

���I care about you, but I don���t have the capacity to help with that.���

You don���t have to explain your every decision. A clear, respectful response is enough.

What Happens When You Start Setting Boundaries

At first, it might feel uncomfortable. People who are used to you always saying ���yes��� might be surprised. But with time, healthy boundaries lead to better relationships ��� with others and with yourself.

You���ll notice:

Less stress and overwhelm

More time and energy for what matters

A stronger sense of self-respect

And maybe best of all? You���ll stop feeling guilty for choosing you.

Final Thoughts: Boundaries Are a Form of Self-Respect

If you���ve spent years putting others first, it���s natural to feel unsure when you start setting limits. But just because something feels uncomfortable doesn���t mean it���s wrong.

Every time you set a boundary, you���re reminding yourself (and others):
My needs matter too.

Start small. Be kind to yourself. And remember ��� saying ���no��� isn���t rejection. It���s redirection toward a life that���s more balanced, more peaceful, and more you.

If you are interested in help with boundaries, whether outpatient or IOP, call the Houston DBT Center. We’re here to help. 713-973-2800 ��or submit the form on our website.

The post How to Set Boundaries Without Feeling Guilty appeared first on Houston DBT Center.

Perfectionism and ADHD: Why You Feel Stuck (and How to Break Free with Perfectionism Treatment)

If you have ADHD, you already know how frustrating it can be to manage time, focus, and daily tasks. But what many people don���t realize is that��perfectionism��is a hidden struggle for many adults and teens with ADHD. Not recognizing this concern, which may be surprising to many, can mean that treatment is less effective than it could be because an important element is being left out.

When you have ADHD and suffer from perfectionism, you might feel torn between wanting to do everything perfectly and barely being able to get started. You may spend hours overthinking small details���or avoid projects altogether out of fear they won���t be good enough.

At the��Houston DBT Center, our team works to help clients in perfectionism treatment understand the deep emotional link between ADHD and perfectionism and how to escape the cycle of overwhelm and self-criticism.

A place to start is to understand what perfectionism is. Let���s take a look.

What Is Perfectionism?

Perfectionism goes beyond high standards. It���s the belief that you must be flawless to be accepted, successful, or lovable. People with perfectionism often:

Set unrealistically high expectations for themselvesFear criticism or failureTie their self-worth to achievementsStruggle to complete tasks because they never feel “done enough”Why ADHD and Perfectionism Are Connected

ADHD is often misunderstood as laziness or a lack of discipline. In reality, ADHD affects executive functioning���your brain���s ability to plan, start, and complete tasks. When you pair that with a deep fear of failure, it can lead to crippling perfectionism.

Here���s how the two interact:

Rejection Sensitivity and Perfectionism

Many people with ADHD experience��Rejection Sensitive Dysphoria (RSD)���a strong emotional reaction to criticism or disapproval. Perfectionism becomes a shield to protect against that pain. It���s like if I can be perfect, I can avoid criticism and rejection. The problem is that it often means that in the effort to be perfect, tasks are even more unlikely to get done, and criticism (and a feeling of shame) is more likely to occur.

Perfectionism in someone with ADHD may be seen as a way to avoid criticism, but it often leads to tasks not getting done, making them more sensitive to failure and criticism. ��The cycle builds and builds until the person is paralyzed into not taking action at all. Others often don���t see the internal struggle and just see a lack of action, which may seem like laziness or a lack of trying.

Executive Dysfunction Feeds Self-Blame

When tasks feel overwhelming, people with ADHD often procrastinate or get stuck. A perfectionistic mindset tells them, ���You should be able to do this,��� fueling guilt and shame.

Overcompensating to Mask ADHD Struggles

Perfectionism can become a coping mechanism to hide executive dysfunction. You might spend hours planning or reworking things to appear competent, even while feeling overwhelmed inside.

All-or-Nothing Thinking

Perfectionism often shows up as black-and-white thinking:

���If it���s not perfect, it���s worthless.������If I mess up, I���m a failure.���
This thinking style is common in both ADHD and perfectionism.The ADHD-Perfectionism Cycle

Here���s how it often plays out:

Set extremely high standardsFeel overwhelmed or unsure how to beginOverthink or avoid the task altogetherProcrastinate or burn outCriticize yourself for ���failing���Set even higher standards to compensate next time

This cycle creates intense stress, anxiety, and low self-esteem, and it’s one that many people with ADHD get stuck in.

Real-Life Examples of ADHD and PerfectionismRachel, a college student with ADHD, rewrites the same paragraph for hours. She’s afraid her paper will sound ���dumb,��� so she keeps changing it���and never finishes on time.Mark, a creative entrepreneur, has big ideas but never launches anything. He wants it to be ���perfect��� before anyone sees it.Jasmine, a mom with ADHD, feels ashamed of her messy home. Instead of tidying up a little at a time, she avoids it until it spirals���then criticizes herself for being ���lazy.���How to Break the ADHD-Perfectionism Cycle

Healing starts with awareness, self-compassion, and support. Here are practical strategies we use in therapy at our Houston clinic:

Challenge Perfectionistic Thinking

Replace rigid thoughts with more flexible alternatives:

Instead of: ���It has to be perfect.���
Try: ���It just needs to be done.���Instead of: ���I���ll never get this right.���
Try: ���This is a learning process.��� Use Time Limits to Create Boundaries

Set a timer for tasks: ���I���ll work on this for 30 minutes, then stop.��� This helps bypass overthinking and promotes forward motion. It can also help with hyperfocusing.��

Practice Self-Compassion

Notice your inner critic. Would you say the same thing to a friend? Probably not. Speak to yourself with the same kindness.��

Focus on Progress, Not Perfection

Make ���done is better than perfect��� your new mantra. Give yourself permission to take imperfect action.

Get Support from a Therapist

Working with a supportive therapist who understands both ADHD and perfectionism can be life-changing. At Houston DBT Center, we offer evidence-based treatment for both, including a group skills class called Unlocking Potential.

Our experienced clinicians use the following therapies to help break the perfectionism-overthinking loop. In our experience, the following therapies are effective in addressing perfectionism:

Radically Open DBT (RO DBT): For people with high self-control, perfectionism, and social withdrawal.

Cognitive Behavioral Therapy (CBT): Reframe distorted thinking patterns and improve executive functioning.

These approaches are especially helpful for adults and teens with ADHD who feel stuck, anxious, or ashamed of their struggles.����

We offer in-person and virtual therapy for ADHD, perfectionism, anxiety, and more. Whether you���re a college student, working adult, or parent, we���re here to help you live with more freedom and less fear.

Ready to Begin?

If you’re looking for ADHD and perfectionism treatment in Houston, we���re here to help. Call us at��713-973-2800��or��schedule an appointment online through our website.

Break the Cycle of Overthinking and Self-Doubt with Perfectionism Treatment in Houston, TX

If perfectionism and ADHD are keeping you stuck in a loop of stress, burnout, or procrastination, you���re not alone���and you don���t have to stay there. The Houston DBT Center offers specialized support to help you build balance, confidence, and real progress. Take the first step today with evidence-based perfectionism treatment in Houston, TX designed for minds that move differently. Follow these three simple steps to get started:

Call�� 713-973-2800 ��or email�� administration@houstondbtcenter.com ��today for a free consultation.Meet with a�� supportive therapist ��to evaluate your needs and goals.Begin finding support and breaking the cycle of overthinking and self-doubt!Additional Services Offered by Houston DBT Center

At Houston DBT Center, perfectionism treatment to help you break free from ADHD-related perfectionism is just one service we offer to help you when it comes to break free from overthinking and self-doubt. We also provide targeted trauma treatments such as DBT,��EMDR, and CPT, along with Radically Open DBT,��Adult IOP, Teen IOP,��parent coaching, and play therapy. Our team of over 15 dedicated therapists delivers holistic mental health support and works closely with families to ensure meaningful progress. Don���t forget to visit our blog for additional resources and support!

The post Perfectionism and ADHD: Why You Feel Stuck (and How to Break Free with Perfectionism Treatment) appeared first on Houston DBT Center.