Karyn Hall's Blog, page 4

Unlocking Potential: When You Are A Young Adult Feeling Stuck

Do you ever feel like you���re stuck in place, watching life move forward but unsure how to take the first step? Do you spend your time playing video games or trying not to think about what you need to do? ��Do you resist what others tell you to do, even if you agree? ��Maybe you have big dreams but can���t seem to turn them into action. If perfectionism, social anxiety, fear of failure, lack of confidence, demand avoidance, or procrastination are holding you back, you���re not alone. Many young adults struggle with these challenges���but the good news is, you can overcome them.

Why Do We Get Stuck?

The pressure to succeed can feel overwhelming. Whether it���s the fear of making mistakes, the anxiety of social interactions, or the belief that we���re not ���good enough,��� these thoughts can keep us frozen in place. Procrastination often sneaks in as a coping mechanism, making us feel temporarily better while deepening the cycle of inaction. Over time, this can lead to frustration, low self-esteem, and missed opportunities. And maybe difficulty focusing your attention or relating to others complicates your getting started too.

��Breaking Through Barriers

That���s why we created Unlocking Potential: Skills for Success���a class designed to help young adults overcome these common struggles and gain the confidence to move forward.

What You���ll Learn

This class is focused on practical strategies to help you:
Overcome Perfectionism ��� Learn how to take action without waiting for everything to be perfect.
��Manage Social Anxiety ��� Build confidence in conversations, networking, and relationships.
Conquer Fear of Failure ��� Shift your mindset to see failure as a stepping stone, not a roadblock.
Boost Self-Confidence ��� Develop trust in your abilities and decisions.
Beat Procrastination ��� Learn techniques to stop delaying and start making progress.

It’s Time to Take Action

You don���t have to feel stuck forever. With the right tools, mindset shifts, and support, you can unlock your potential and start moving toward the life you want.

��Spots are limited! If you���re ready to stop overthinking and start thriving, email us today ��to learn more and sign up for the class today. ��Available to people living in the state of Texas.��

#UnlockYourPotential #ConfidenceBoost #OvercomeFear #YoungAdults #LifeSkills #MindsetMatters #ProcrastinationHelp

 

Interested in help with depression and hopelessness and getting started in life? ��Let’s talk together about Unlocking Potential. ��Reach out to DBT Center today!

The post Unlocking Potential: When You Are A Young Adult Feeling Stuck appeared first on Houston DBT Center.

Finding Community: Support Groups in Houston & Online That Can Supplement IOPs and Therapy

Therapy or Adult Intensive Outpatient Programs are powerful tools for healing and growth. It can also help to connect with others who have had similar experiences. That���s where support groups come in. Houston has plenty of in-person support groups. They cover mental health issues, trauma, grief, addiction, and more. If you can’t attend in person, great online support groups are available. They offer connection and encouragement, no matter your location.

If you���ve ever considered joining a support group but weren���t sure where to start, here is a list of support groups from a skilled DBT therapist!

Why Consider a Support Group?

Adult IOPs and therapy give personalized care. Support groups, on the other hand, create a sense of community.��

They can help you:��

Not feel alone in your strugglesLearn from what others have gone throughFind emotional support between therapy sessionsDevelop new coping skills in a safe spacePractice the coping skills you are learning in therapyPractice relationship skillsFind peace

And the best part? Many support groups are free or low-cost, making them an accessible option for additional support.

Types of Support Groups in Houston & Online Mental Health Support Groups

If you���re living with anxiety, depression, or other mental health challenges, groups like those offered by the��National Alliance on Mental Illness (NAMI) Greater Houston��can be a great resource.

Online Options: 7 Cups ��� Free, anonymous chat-based support groups with trained listeners. �� The Mighty Mental Health Community ��� A supportive online forum for people struggling with mental health. Grief and Loss Support

Grieving doesn���t come with a timeline, and sometimes, talking to others who have experienced loss can be incredibly healing.

Houston Options: Bo���s Place ��� Free grief support groups for adults, children, and families.��Online Options: GriefShare ��� A nationwide grief support network offering both in-person and online groups.�� The Compassionate Friends ��� Online support groups for parents who have lost a child.��Support for Pet Loss

Losing a beloved pet can be as heartbreaking as losing a human family member. The��Houston SPCA Pet Loss Support Group offers free monthly meetings to help pet owners navigate grief.��The Association for Pet Loss and Bereavement (APLB)��provides virtual support groups led by trained facilitators, and the��Rainbow Bridge Support Forum��is an online community where grieving pet parents can connect.

Find support online: APLB Pet Loss Support Rainbow Bridge Support Forum Addiction Recovery Groups

Houston has a strong recovery community, with options like:

Alcoholics Anonymous (AA) & Narcotics Anonymous (NA) ��� 12-step programs with meetings all over the city.��Online Options: SMART Recovery Online ��� A non-religious, science-based alternative to AA.�� In The Rooms ��� Free online recovery meetings for addiction and mental health. Trauma & PTSD Support

If you���re healing from trauma, finding a group where others understand your experience can be invaluable.

Houston Options: The Montrose Center ��� Support for LGBTQ+ trauma survivors.Online Options: Trauma Survivors Network ��� A national online peer support community. Healing Together ��� Virtual support groups for trauma survivors. Support for Women Who Have Experienced Abuse

For women who have experienced domestic violence, sexual assault, or other forms of abuse, Houston has several safe and empowering support groups:

Houston Options: Houston Area Women���s Center (HAWC) ��� Free support groups for survivors of domestic violence and sexual assault.��Hotline: (713) 528-2121 Online Options: DomesticShelters.org ��� Offers virtual support groups for survivors.�� Our Wave ��� An online platform providing survivor stories, resources, and peer support. Support Groups for TeensHouston Options: NAMI Greater Houston Teen Support Groups ��� Support groups for teens struggling with mental health challenges.�� Teen Talk at The Montrose Center ��� A safe space for LGBTQ+ teens to discuss mental health and identity.��Online Options: The Trevor Project ��� LGBTQ+ crisis intervention and online support for teens. OK2Talk ��� An online community for teens struggling with mental health issues. Support for Families of Individuals with BPD

Supporting a loved one with BPD can be emotionally exhausting. Here are some options:

Houston Options: Houston DBT Center���s Family Support Groups ��� DBT-based groups to help families learn validation, boundaries, and coping skills. Online Options: Family Connections by NEABPD ��� A free 12-week course that provides education and support for families of individuals with BPD. This is an evidence-based course and can be online or in-person here in Houston. BPD Family ��� Online forums and resources for family members. Emotions Matter ��� A nonprofit offering virtual support groups, education, and advocacy for individuals with BPD and their loved ones.��Finding Strength in Community: Your Healing Journey Doesn���t Have to Be Lonely

Whether you’re navigating anxiety, depression, trauma, or supporting a loved one with BPD, finding the right support group can make a powerful difference in your healing journey. These in-person and online communities offer connection, validation, and the reminder that you are not alone. At Houston DBT Center, we believe in the power of combining therapeutic support with community resources like these. If you’re looking for guidance as you explore support groups or want to deepen your healing through therapy or an adult IOP in Houston, we’re here to walk alongside you.

Ready to Begin Healing with an Adult IOP in Houston, TX?

You don���t have to face everything on your own. If you���re ready to find relief and start building real coping skills, an adult IOP in Houston, TX can be a powerful next step. Reach out to Houston DBT Center today to learn how our compassionate team can support your journey toward lasting change. 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�� skilled DBT therapist ��to evaluate your needs and goals.Begin creating lasting change with support.Additional Services Offered by Houston DBT Center

At Houston DBT Center, we offer more than a standard adult IOP���we provide a comprehensive and personalized approach for individuals dealing with treatment-resistant depression and complex mental health challenges. In addition to our intensive outpatient services, we offer evidence-based trauma treatments like DBT, CPT, EMDR, and Radically Open DBT, along with specialized programs such as a Teen IOP, parent support, and play therapy. With a team of over 15 experienced clinicians, we focus on individualized care and work closely with families to support meaningful, lasting progress. Don���t forget to visit our blog for expert insights and practical mental health tips!

The post Finding Community: Support Groups in Houston & Online That Can Supplement IOPs and Therapy appeared first on Houston DBT Center.

7 Key Skills for Strengthening Relationships

Maintaining a healthy relationship takes effort, but the good news is that relationship success isn���t just about luck���it���s about skills. Dr. John Gottman, one of the leading researchers on relationships, has spent decades studying what makes couples thrive. His findings show that strong relationships aren���t about avoiding conflict but about how couples navigate challenges and deepen their connection.

So, what are the key skills that happy couples practice? Here���s how you can apply Gottman���s principles to your own relationship.

1. Build a Love Map �������

How well do you know your partner? A love map is Gottman���s term for truly understanding your partner���s inner world���their hopes, dreams, worries, and even what���s been stressing them out this week. The happiest couples stay curious about each other and check in regularly.

Try this: Ask your partner questions like, ���What���s something you���re looking forward to this week?��� or ���Is there anything on your mind that I can support you with?��� Small check-ins keep you connected.

2. Express Fondness & Admiration��

Over time, couples can fall into the habit of noticing what���s wrong instead of appreciating what���s right. But research shows that happy couples make a habit of expressing admiration and appreciation for each other.

Try this: Take a moment today to tell your partner something you admire about them. It could be as simple as, ���I love how patient you were today,��� or ���You always make me feel so supported.��� These little acknowledgments build a strong emotional foundation.

3. Turn Toward, Not Away��

In relationships, we constantly make ���bids��� for connection���a glance, a joke, a sigh after a long day. How our partner responds to these small moments determines the strength of our relationship. Gottman���s research found that couples who ���turn toward��� each other in these moments (rather than ignoring or dismissing them) build lasting intimacy and trust.

Try this: If your partner shares something small���like a funny meme or a random thought���engage with them instead of brushing it off. These little moments of connection matter more than grand gestures.

4. Manage Conflict Effectively��

Every couple fights���it���s how they fight that matters. Gottman found that successful couples use a soft start-up(beginning discussions gently rather than with criticism) and work to understand each other rather than defend themselves.

Try this: Next time you have a disagreement, start with ���I��� statements instead of blaming. For example, instead of ���You never help around the house,��� try ���I feel overwhelmed and could really use some help.��� This small shift can prevent defensiveness and lead to better conversations.

5. Accept Influence from Each Other��

A healthy relationship isn���t about one person always getting their way. Happy couples listen to each other���s perspectives and adjust accordingly rather than insisting on being right.

Try this: The next time you���re tempted to dismiss your partner���s opinion, pause and ask, ���Is there a part of what they���re saying that makes sense?��� Being open to influence creates a sense of partnership rather than competition.

6. Create Shared Meaning

Strong relationships are about more than just living together���they���re about building a life together. Couples who share rituals, traditions, and core values create a deep sense of connection.

Try this: Start a small ritual together���maybe Sunday morning coffee dates, a nightly gratitude check-in, or a yearly getaway. These shared moments strengthen your bond.

7. Keep a Positive Perspective��

Even when things get tough, successful couples focus on the positives in their relationship rather than dwelling on the negatives. They repair quickly after conflicts and nurture their friendship.

Try this: Make a habit of noticing the good. Before bed, reflect on one thing you appreciated about your partner that day. Shifting your focus toward the positive strengthens your emotional connection.

Final Thoughts

No relationship is perfect, but by practicing these Gottman-backed skills, you can create a strong and fulfilling partnership. Which of these skills do you want to focus on?��

 

The post 7 Key Skills for Strengthening Relationships appeared first on Houston DBT Center.

Peaceful Places to Visit in Houston for Mindfulness, Emotional Experiencing, and ACT Skills

Life in Houston can be fast-paced and overwhelming. ��Life in Houston is busy and can feel overwhelming. There���s always traffic and noise. The culture often values productivity over rest. The city���s energy is exciting, but constant noise from honking cars, construction, and crowds can drain you.

The Impact of Noise and a Fast-Paced Lifestyle on Mental and Physical HealthChronic Stress & Overstimultion

Chronic Stress & Overstimulation:��Constant noise keeps your brain on high alert. This raises cortisol levels, the stress hormone. It can cause mental fatigue and make it hard to concentrate. The body sees noise as a threat, keeping the nervous system in fight-or-flight mode for too long.

Emotional Dysregulation & Irritability

��Emotional Dysregulation & Irritability: Too much stimulation can stress the nervous system. This makes it harder to manage emotions. Too much sensory input, like noise, bright lights, or crowds, can stress the brain. When this happens, it may lead to heightened stress levels. This can cause more irritability and anxiety. It can also lower your ability to handle frustration or small problems. Even a stop at a traffic light becomes an irritant!

Sensitive people���like those with sensory processing issues, ADHD, autism, or anxiety���often face challenges with overstimulation. Their nervous systems can become overloaded in a short amount of time. This can lead to mood swings, difficulty concentrating, and physical problems like headaches or fatigue.

When overstimulation affects the brain, it struggles with higher-order thinking. This makes it tough to manage emotions well. Small frustrations can feel overwhelming. We may react with less consideration than we should. Managing stimulation is key for emotional balance and well-being. You can do this with breaks, mindfulness, quiet spaces, or sensory regulation strategies.

Background Noise

Background noise from sirens and traffic can disrupt sleep, even if you don���t notice it. Poor sleep affects��mood, memory, and the body���s ability to recover from stress. Poor sleep affects mental and physical health. It impacts mood, thinking, and how well the body recovers from stress. Lack of sleep or poor-quality sleep makes it hard for the brain to manage emotions. This can make you more irritable. It can also raise stress and increase the risk of anxiety and depression. The prefrontal cortex helps with decision-making and controlling impulses. It becomes less efficient, so regulating emotions gets harder.

Additionally, sleep is essential for memory consolidation. In deep sleep, the brain sorts through the day’s information. This helps keep important details and blend in new learning. Disrupted sleep hurts memory and thinking. This leads to trouble concentrating, slower reactions, and more forgetfulness.

Sleep is crucial for the body’s ability to recover from stress. During rest, the body repairs tissues, regulates immune function, and restores energy levels. Chronic sleep deprivation raises cortisol levels, which are the stress hormones. It also weakens the immune system and causes inflammation. This increases the likelihood of people becoming ill and experiencing physical fatigue. Poor sleep can raise the risk of chronic issues over time. These include heart disease, high blood pressure, and metabolic disorders.

Burnout Risk

Higher Burnout Risk:��Being busy���like working long hours, spending time with friends, or scrolling your phone���leaves little room for rest or self-care. When you don���t take breaks to recharge, your mind and body start to wear down, making it harder to manage stress. Over time, this can lead to burnout, a state of deep exhaustion that affects both your emotions and your ability to function.

Burnout can result in mental fatigue, being emotional overwhelmed, and physical exhaustion. You might struggle to focus, feel less motivated, or even feel numb. It���s as if you don���t care about things like you once did. Small tasks can feel like too much, and even things you used to enjoy may no longer make you happy.

Burnout can worsen without enough rest and balance. This affects your relationships, work, and well-being. Taking time for yourself is important. Relax, enjoy hobbies, and set boundaries with work and social media. Doing this helps prevent burnout. It also keeps your mind and body healthy.

How Peaceful Environments Help Reset the Nervous System

Spending time in��quiet, natural, or reflective spaces��helps the��nervous system shift from high alert to rest and recovery. Research shows that time in��green spaces, calming environments, and mindful solitude��can:

Lower cortisol levels and reduce overall stress��Improve mood and emotional regulation��Enhance focus and cognitive function��Supports deeper sleep and relaxation��Increase overall sense of well-being

By seeking out��peaceful places, you give your mind and body��a chance to reset, breathe, and process emotions effectively.

That���s why we���ve created this list of��hidden, calming spots in Houston��where you can slow down, practice mindfulness, and reconnect with yourself.�� Whether you’re processing deep emotions after therapy or simply seeking a quiet space to reset, the right environment can support��mindfulness, emotional experiencing, and psychological flexibility.

Drawing from��DBT (Dialectical Behavior Therapy), RO DBT (Radically Open DBT), ACT (Acceptance and Commitment Therapy), and Somatic Experiencing, these peaceful, lesser-known places in Houston provide opportunities to practice��getting in touch with what your body is feeling, distress tolerance, radical openness, and values-based living.

Houston Arboretum & Nature Center

4501 Woodway Dr, Houston, TX 77024

Nestled in Memorial Park, the Houston Arboretum & Nature Center offers peaceful trails, quiet ponds, and abundant wildlife. It���s an ideal place to engage your senses, regulate emotions, and reconnect with your values.

DBT Skill to Practice:��Wise Mind Walk����� Tune into the rhythm of your steps, the sounds of birds, and the feel of the air against your skin. Let your thoughts come and go as you focus on the moment.RO DBT Skill to Practice:��Curiosity & Flexibility����� Explore a new path or focus on small details you���ve never noticed before. How does openness to new experiences shift your emotions?ACT Skill to Practice:��Values Clarification����� As you walk, reflect on what brings meaning to your life. Are you making choices aligned with your values? If not, what small steps can you take?Somatic Experiencing:��Pause near the pond or under a large tree. Let emotions arise naturally without suppressing or changing them. Notice where they show up in your body and��allow yourself to fully feel the physical sensations.Edith L. Moore Nature Sanctuary

440 Wilchester Blvd, Houston, TX 77079

Edith L. Moore Nature Sanctuary is a��secluded retreat with winding trails and a peaceful creek. This sanctuary is a great place to slow down and be fully present. The combination of nature and solitude makes it an excellent space for practicing acceptance and emotional awareness.

DBT Skill to Practice:��Mindfulness of the Senses����� Sit near the water and observe one sense at a time. What do you see, hear, feel, and smell?RO DBT Skill to Practice:��Self-Enquiry����� As you sit quietly, ask yourself:��What emotions am I avoiding? What would happen if I simply let them exist?ACT Skill to Practice:��Defusion from Thoughts����� If an intrusive or negative thought arises, imagine placing it on a leaf and watching it float down the creek. This helps create distance between you and your thoughts.Somatic Experiencing:��Instead of pushing physical sensations away or ignoring them, let them flow naturally���like the creek beside you.��Sit with any discomfort and observe how it shifts over time.McGovern Centennial Gardens (Hermann Park)

1500 Hermann Dr, Houston, TX 77004

A lesser-known gem within Hermann Park, McGovern Centennial Gardens are beautifully maintained gardens that feature a spiral hilltop, waterfalls, and peaceful sitting areas. It���s an ideal spot for self-reflection and emotional processing.

DBT Skill to Practice:��Half-Smiling & Willing Hands����� Sit near the waterfall, relax your facial expression, and soften your hands in your lap. Notice any shifts in your mood.RO DBT Skill to Practice:��Loving-Kindness Meditation����� Walk the gardens while silently offering kindness to others:��May she be happy. May she be at peace.ACT Skill to Practice:��Committed Action����� What small step can you take today toward living a meaningful life? Use this time to reflect and set an intention.Somatic Experiencing:��Notice the contrast between different plants and colors. How do these variations reflect the��complexity of emotions? Allow yourself to experience emotions fully, without judgment. How does your body respond to your thoughts about different plants and colors? Japanese Garden (Hermann Park)

6000 Fannin St, Houston, TX 77030

A peaceful, beautifully designed space within Hermann Park, the��Japanese Garden��offers koi ponds, traditional stone paths, and quiet sitting areas perfect for��mindfulness and emotional grounding.

DBT Skill to Practice:��Observing Without Judgment ��� Watch the koi fish swim, and simply observe their movements without labeling them as good or bad.RO DBT Skill to Practice:��Receptivity & Openness����� Instead of looking for what���s ���wrong��� or ���out of place,��� try seeing beauty in imperfection.��ACT Skill to Practice:��Acceptance of Unpleasant Emotions����� If sadness or discomfort arises, resist the urge to push it away. Instead, sit with it and��breathe through the feeling.Somatic�� Experiencing:��Sit near the pond and notice how the��water reflects the sky, moving effortlessly with the wind. How does this relate to your emotions?��Allow them to move naturally, without force or control.Rothko Chapel

3900 Yupon St, Houston, TX 77006

A��non-denominational sacred space known for its quiet stillness and minimalist design, the Rothko Chapel is an ideal spot for��deep emotional processing, meditation, and self-inquiry.

DBT Skill to Practice:��Radical Acceptance����� Rather than resisting difficult emotions, acknowledge them without judgment.��This is what I am feeling right now, and that���s okay.RO DBT Skill to Practice:��Radical Openness����� Observe any discomfort in silence. What thoughts and emotions arise? Can you sit with them instead of distracting yourself? What can you learn?��ACT Skill to Practice:��Mindful Presence����� Focus on the feeling of stillness and how it contrasts with the usual noise of daily life. How does it feel to be fully present?Somatic Experiencing:��Pay attention to��how emotions feel in your body���tightness, warmth, heaviness. Let yourself experience them fully in this safe, quiet space. Is there any discomfort in connecting with your body? What does your body say to you?Buffalo Bayou Park Cistern

105 Sabine St, Houston, TX 77007

Buffalo Bayou Park Cistern is an underground reservoir that has a unique, echoing stillness that invites deep reflection and emotional acceptance. Guided meditation sessions are sometimes held here, making it a perfect place for grounding and mindfulness. Our team attended a sound meditation here.

DBT Skill to Practice:��TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)����� The cool, dark environment helps regulate emotions, while slow breathing can reduce stress.RO DBT Skill to Practice:��Challenge Avoidance����� If being in an unfamiliar, dimly lit space feels unsettling, lean into the experience instead of pulling away. Practice curiosity.ACT Skill to Practice:��Cognitive Defusion����� If anxious thoughts arise, imagine them as��shadows on the walls, separate from you, coming and going naturally.Somatic Experiencing:��The��echoing stillness��in the cistern invites emotional depth. Let yourself fully��feel any physical sensations that arise���without distraction, avoidance, or suppression. What do you hear? How does your body feel?Mercer Botanic Gardens

22306 Aldine Westfield Rd, Humble, TX 77338

Mercer Botanic Gardens is a hidden botanical garden that offers quiet walking trails, exotic plants, and peaceful sitting areas���perfect for reconnecting with emotions and values.

DBT Skill to Practice:��Gratitude Practice����� Take a moment to appreciate five beautiful things around you.RO DBT Skill to Practice:��Reflect on how you are living according to your values or not. Are you prioritizing your relationships? Are you allowing others to get to know the real you?ACT Skill to Practice:��Being Present with Nature����� Instead of focusing on thoughts,��immerse yourself in sensory experiences���the feel of the ground, the scent of flowers, the warmth of the sun.Somatic Experiencing:��Let yourself feel connected to something��bigger than yourself���whether it���s nature, life, or the moment itself. Connect through your physical sensations, not your thoughts.��Finding Peace with Support from Houston DBT Center

Being in peaceful places, like nature sanctuaries and gardens, can soothe your nervous system. This is even more effective when you use the skills you learn in therapy. These spaces help you reset emotionally and reconnect with your values. If you need mindfulness, grounding, or time to process feelings, Houston offers hidden gems. These spots can help you slow down, breathe, and find balance. Resting and reflecting aren���t just self-care���they���re essential for your long-term well-being.

Life in Houston doesn���t have to feel like a constant race. At Houston DBT Center, our DBT therapists understand how the city���s fast pace and nonstop stimulation can wear down your mind and body. Whether you���re feeling overwhelmed by daily stress, struggling with emotional regulation, or facing burnout, you���re not alone. Our adult intensive outpatient program (IOP) is designed to help you slow down, heal, and rediscover balance. Through evidence-based therapies like DBT, RO-DBT, ACT, and somatic practices, we support you in managing stress, improving emotional resilience, and creating space for calm in your daily life. If you���re ready to step away from the noise and find peace, reach out to Houston DBT Center today. Let���s walk this path toward well-being together.

Find Peace With Adult Intensive Outpatient Program in Houston, TX

If you’re feeling overwhelmed by anxiety, depression, or emotional struggles, the Adult Intensive Outpatient Program in Houston, TX can help you regain balance and find peace. At Houston DBT Center, our compassionate team offers evidence-based support to guide you toward healing and lasting change. Take the first step today and discover a path forward with personalized care designed for your unique journey. 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��skilled DBT therapist��to evaluate your needs and goals.Begin healing and finding peace!Additional Services Offered by Houston DBT Center

At Houston DBT Center, we go beyond the typical adult IOP by offering a full range of services tailored to support those facing treatment-resistant depression and complex mental health issues. Along with our intensive outpatient care, we specialize in trauma-focused therapies like DBT, CPT, EMDR, and also offer Radically Open DBT, a Teen IOP, parent coaching, and play therapy. Backed by a team of over 15 dedicated clinicians, we provide individualized care and collaborate with families to foster real, lasting growth. Be sure to check out our blog for helpful resources and expert mental health guidance!

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The 7 Best BBQ Spots in Houston to Visit After Your Therapy Session

Therapy can evoke strong emotions. Though the results are well worth it, there can be some tough sessions, which can also be the most invigorating. If there aren’t, then you may not be addressing the right issues! After dealing with tough emotions, you might be kind to yourself with a comforting meal. Even if sessions feel manageable, it’s important to practice coping with difficult emotions. In Dialectical Behavior Therapy (DBT), while at an Adult IOP, a main Distress Tolerance skill is self-soothing using your five senses. A great way to engage your sense of taste is by enjoying some of Houston’s best barbecue. ��

We���re not talking about numbing your feelings by overeating, though that could be easy to do. If you tend to overuse food as a coping skill, then this is not for you. This is only about giving yourself some pleasure for a few moments. It���s not about avoiding your emotions, but it may be about taking a break to let your wise mind kick in so you can make good decisions.��

Seven Great BBQ Spots in Houston, TX

Here are seven great BBQ spots in Houston. You can enjoy a comforting meal and soothe yourself with tasty flavors. Practice your DBT skills in one of the best ways we know.

Truth BBQ

110 S Heights Blvd, Houston, TX 77007

If you need a meal that melts��in your mouth, Truth BBQ���s brisket is a must. The tender meat, smoky bark, and rich fat come together to delight your senses. Enjoy it with their creamy mac and cheese or banana pudding. This combo gives you a full self-soothing experience through taste. ��I’ve been here���it’s good. ��And there are enough sides for a vegetarian to enjoy.

The Pit Room

1201 Richmond Ave, Houston, TX 77006

After an emotional therapy session, you might need some quiet time and good food. The Pit Room���s beef ribs and handmade tortillas provide a satisfying experience. Each bite bursts with rich, smoky flavors that help you stay in the moment. And they have crawfish!��

Gatlin���s BBQ

3510 Ella Blvd, Houston, TX 77018

Gatlin���s BBQ is all about comfort. They offer a warm, family-run vibe and perfectly smoked meats. Their loaded baked potatoes and buttery cornbread are perfect for comfort. They add great texture and flavor. They help you shift your focus, at least for a little while,�� from emotional pain to sensory pleasure. Focus on the taste. Observe and describe!�� It’s a fun place to work on strengthening connections too.��

Blood Bros. BBQ

5425 Bellaire Blvd, Bellaire, TX 77401

If you���re feeling overwhelmed and need a��taste adventure, Blood Bros. BBQ brings an exciting twist to traditional barbecue. You can work on your flexible mind through novel food experiences. Try their gochujang-glazed pork ribs or Thai green curry boudin. They can take your mind off things and offer a tasty treat. You might even discover flavors you haven’t tried before.��

Ray���s BBQ Shack

3929 Old Spanish Trail, Houston, TX 77021

Ray���s BBQ Shack is��comfort food at its finest. Their smoked turkey legs and chopped beef sandwiches provide a hearty, grounding meal. To fully enjoy your taste buds, try their fried corn nuggets. I had never heard of that dish before! The crispy, sweet, and savory flavors will ground you in the moment. Reward yourself for managing your emotions and completing that chain analysis!

Pinkerton���s Barbecue

1504 Airline Dr, Houston, TX 77009

Pinkerton���s offers rich,��satisfying flavors that��can be a form��of self-care. Their bourbon-glazed smoked turkey pairs well with jalape��o cheese rice. It mixes sweet, smoky, and spicy flavors in a harmonious blend. This tasty mix helps you enjoy your meal and keeps your mind off any worries. Spicy foods can help you feel more grounded. Plus, their great flavors might lower your threat sensitivity.

Killen���s Barbecue

101 Heights Blvd

Right here in the Heights, in fact just down the road, Killen���s is��worth it for the experience alone. Their creamed corn and smoked brisket offer a tasty way to slow down. This moment lets you enjoy eating, which is important for self-soothing in DBT. Can you observe and describe the food you are eating?

DBT Tip: Self-Soothing Through Taste

Here are some tips from a DBT therapist on how to practice self-soothing through taste:��

Slow down and enjoy each bite. Savor it! Notice the textures, flavors, and temperatures.

Engage all your senses���smell the smoky aroma, feel the warmth of the food, and listen to the crunch or tenderness.��

Pair your meal with deep breathing���inhale before each bite, and exhale as you enjoy. Choose comforting foods. Enjoy the familiar taste of brisket or the sweet flavor of banana pudding. Make your meal a mindful experience.

Therapy can be hard. However, practicing self-care with food can help you feel grounded and find peace. Houston’s BBQ scene is a great place to practice DBT skills learned from Houston DBT Center and enjoy amazing food.

Get More Support with an Adult IOP in Houston, TX

If you���ve been practicing DBT skills in everyday settings���like savoring a comforting BBQ meal���but find you need more structured support, an adult IOP in Houston, TX can help. At Houston DBT Center, our intensive outpatient program provides deeper guidance in applying DBT skills to real-life challenges. Take the next step in your healing journey and get the support you need to manage emotions with confidence. 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��skilled DBT therapist��to evaluate your needs and goals.Begin your healing journey!Additional Services Offered by Houston DBT Center

At Houston DBT Center, we offer more than just an adult IOP���our comprehensive services are designed to help you navigate treatment-resistant depression and other mental health challenges. In addition to intensive outpatient care, we provide specialized trauma therapies such as DBT, CPT, and EMDR, along with Radically Open DBT, Teen IOP, parent coaching, and play therapy. With a dedicated team of over 15 experienced therapists, we focus on personalized treatment and work closely with families to ensure meaningful progress. Don���t forget to explore our blog for valuable mental health insights!

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How a Houston DBT Intensive Outpatient Program (IOP) Can Help When Depression Won���t Go Away

If you���ve been struggling with depression for a long time, and nothing seems to help, you���re not alone. Sometimes, traditional therapy and medication don���t work as well as we wish they would. This is treatment-resistant depression. It happens when symptoms stay the same, even after trying various treatments. Living with treatment-resistant depression is a painful experience. However, an Adult Intensive Outpatient Program (IOP) for depression can provide structured, expert support to help you develop new coping strategies and regain control of your life.

The Exhaustion and Frustration of Treatment-Resistent Depression

���Depression is exhausting. Not just in the way that makes it hard to get out of bed but in the way that wears you down over time���mentally, emotionally, and physically. It���s like living in a fog where everything is muted, even the things that once made you feel alive. But when you have�� treatment-resistant depression , it���s more than just exhaustion. It���s frustration, hopelessness, and feeling like you���ve tried everything, and nothing has worked.

I remember the first time I was diagnosed with depression. I thought,�� Okay, this is something I can manage. There are medications, there���s therapy���I���ll get better. ��But months turned into years, and every new treatment felt like rolling a weighted die. Some medications gave me unbearable side effects, some worked for a little while before losing effectiveness, and some did absolutely nothing. Regular weekly therapy helped in some ways, but not enough to have relief..

The worst part was the isolation. It���s hard to explain TRD to people who don���t live with it. Regular depression is already misunderstood, but when people hear that treatment isn���t working, they don���t know what to say. Some withdraw; others give well-meaning but useless advice, and eventually, you stop talking about it altogether. You stop reaching out. You start pretending you���re fine because it���s easier than dealing with the confusion or pity in their eyes.

There were times when I thought,�� What if this never gets better? ��That���s the scariest thought of all. Not sadness, not even the pain���just the idea that this might be permanent.���

How an Adult Intensive Outpatient Program Can Help

If this sounds familiar, a��Dialectical Behavior Therapy (DBT) Intensive Outpatient Program (IOP) might be the next step. DBT is a proven therapy. It helps people manage strong emotions. Also, it builds better coping skills and improves relationships. A DBT IOP provides more support than weekly therapy but doesn���t require staying in a hospital. Let���s explore why this program could be the right fit.

1. More Support, but You Still Live at Home

Our DBT IOP meets four times a week in a comforting, home-like environment. This structure helps you get care while you work, go to school, or handle home duties. It���s an effective way to get extra support without completely stepping away from daily life.

2. Small Groups, Individual Attention

Our groups are small, so you get individual attention from our DBT therapists. Your specific challenges can be addressed. When investing in intensive treatment, make sure your needs are met. You don���t want a one-size-fits-all method. Watching videos or listening to lectures isn���t enough. Hearing about others’ struggles alone won���t help, either. In our adult IOP, you learn how to address the challenges you are facing. With small groups, we can monitor your progress carefully and make any needed adjustments.

3. A Team of Experts Helping You

Instead of working with just one therapist, you���ll have a team of DBT-trained professionals. Your IOP skills group leaders will work with your psychiatrist and therapist. Our team will collaborate with your current therapist, or you may choose to work with one of our therapists. Our groups are very small so you get individual attention, even in a group. We can address your specific challenges. They collaborate to make sure you���re getting the most effective treatment, and if something isn���t working, they can adjust your plan quickly.

4. Learning DBT Skills to Cope with Depression

One of the most powerful parts of a DBT IOP is the focus on��learning practical skills to manage emotions and improve daily life. You���ll gain tools in four key areas:

Mindfulness:��Staying present instead of getting stuck in negative thoughts.Distress Tolerance:��Handling emotional pain without making things worse.Emotion Regulation:��Managing mood swings and overwhelming feelings.Interpersonal Effectiveness:��Communicating and setting boundaries in healthy ways.

These skills help break the cycle of depression and make life feel more manageable.

5. Skills Classes for Connection and Support

Unlike traditional therapy groups, DBT IOPs focus on��skills training classes where you learn and practice new coping strategies. Being in a group setting can help you feel less alone while giving you a chance to see what works for others in similar situations.��

6. Structure and Routine to Keep You Moving Forward

Depression often disrupts daily life, making it hard to stay motivated. A DBT IOP provides structure by giving you��scheduled therapy sessions, skills practice, and check-ins, helping you develop a routine that supports your mental health.

7. A Step Up from Therapy, But Not as Intense as Hospitalization

A DBT IOP is a��middle-ground option���it provides more care and support than weekly therapy but isn���t as restrictive as inpatient hospitalization. It���s ideal for those who need extra help but still want to maintain their daily routines. Hospitalization is needed if you cannot be treated safely on an outpatient basis. If you can be safe, staying home with your usual challenges is often best. Coping effectively leads to better outcomes.

8. Hope for the Future

Most importantly, a��DBT IOP at Houston DBT Center gives you new tools, strategies, and expert guidance to help you move forward. Treatment-resistant depression can feel overwhelming, but DBT offers concrete ways to make life feel more manageable.

If you or a loved one has been struggling with depression that won���t go away, an Adult DBT Intensive Outpatient Program could be the next step toward healing. Call us at 713-973-2800. Get started today.

Overcoming Treatment-Resistant Depression with an Adult IOP in Houston, TX

If you���ve been struggling with treatment-resistant depression, you don���t have to face it alone. An adult IOP in Houston, TX can provide the structured support and proven DBT strategies you need to manage your emotions and build a path forward. Contact Houston DBT Center today to learn how our intensive outpatient program can help you take the next step toward healing. 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��skilled DBT therapist��to evaluate your needs and goals.Begin overcoming your treatment-resistant depression!Additional Services Offered by Houston DBT Center

At Houston DBT Center, we provide more than just an Adult IOP to support you in overcoming treatment-resistant depression. Our services also include specialized trauma therapies like DBT, CPT, and EMDR, as well as Radically Open DBT, Teen IOP, parent coaching, and play therapy. With a team of over 15 experienced therapists, we offer comprehensive care for various mental health challenges and collaborate closely with families for the best outcomes. Be sure to check out our blog for more helpful insights!

The post How a Houston DBT Intensive Outpatient Program (IOP) Can Help When Depression Won���t Go Away appeared first on Houston DBT Center.

Chit Chat: The Secret Sauce of Intimacy

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When we think about deep connections, we often imagine long, heartfelt conversations���the kind where we pour out our souls and feel truly seen. But what if the real glue of intimacy isn���t in the deep talks, but in the small, everyday exchanges? The ���Did you sleep well?��� The ���Look at this meme, it reminded me of you.��� The ���What should we have for dinner?���

Chit-chat, often dismissed as trivial or unnecessary, is actually a powerful tool for building intimacy. It���s not just small talk���it���s the foundation of emotional closeness.

Chit-Chat Creates Safety

Deep conversations can be vulnerable and emotionally intense. While they���re important, relationships also need space for ease and lightness. Casual conversation offers a sense of predictability and comfort. It reminds us that we���re here, that we���re present, and that we���re thinking about each other���even when we���re not having profound discussions.

Imagine coming home to your partner or chatting with a close friend. You don���t always need to dive into deep emotions right away. A simple ���How was your day?��� can be a doorway to connection. It signals that you care. It keeps the rhythm of your bond steady, like the heartbeat of a relationship.

The Power of Consistency

Intimacy isn���t built in grand gestures alone���it���s crafted in the everyday moments. A quick text to check in, a comment about the weather, a joke about your shared favorite TV show���these interactions may seem insignificant, but they create a sense of continuity.

Over time, these micro-connections build trust. They reinforce the idea that someone is in your corner, day in and day out. And when life gets hard, that trust becomes the foundation for deeper conversations.

Playfulness and Connection

Chit-chat also keeps relationships light and fun. Playfulness is an underrated aspect of intimacy. The inside jokes, the teasing, the random thoughts shared while brushing your teeth���all of these moments bring laughter and warmth to relationships. They remind us not to take life too seriously and allow us to enjoy each other���s presence without the pressure of constant emotional depth.

How to Lean Into Chit-Chat for Deeper Intimacy

If you struggle with small talk or feel like it���s pointless, try shifting your mindset. Instead of seeing it as filler conversation, see it as an opportunity to nurture your relationship in small but meaningful ways. Here are a few ways to use chit-chat to deepen your connections:

Ask about the small things. What they had for lunch, how their morning was, what song they���re listening to on repeat. These details may seem minor, but they show care and curiosity.Share your random thoughts. Did you see a funny meme? Hear an interesting fact? Let them in on it. It creates shared moments and inside jokes.Check in, even briefly. A simple ���Thinking of you��� or ���Hope your meeting went well��� text can make someone feel valued.Engage in playful banter. Teasing (when done with kindness) and humor keep relationships light and fun.The Takeaway

Chit-chat isn���t meaningless���it���s the thread that holds relationships together. It creates safety, builds consistency, and fosters playfulness. While deep conversations will always have their place, don���t underestimate the power of the little moments. They���re not just background noise���they���re the heartbeat of intimacy.

So, how was your day? ��Anyone you want to check in with now?

 

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What Does Your Shopping Style Say About Your Personality?

Have you ever walked into a store for just one thing and left with a cart full of items?

Or, on the flip side, have you ever hesitated for weeks before making a purchase, researching every option, only to decide in the end that you don���t need it after all? Believe it or not, your shopping habits can reveal a lot about your emotional health and whether you lean toward��overcontrol��or��undercontrol��in how you navigate life.

 

Understanding Overcontrol and Undercontrol

In psychological terms, overcontrol and undercontrol refer to how tightly we regulate our emotions, behaviors, and impulses. These tendencies are especially relevant in Radically Open Dialectical Behavior Therapy (RO DBT), a treatment developed by Dr. Thomas Lynch for individuals who exhibit excessive self-control (overcontrol). On the other hand, traditional Dialectical Behavior Therapy (DBT), developed by Dr. Marsha Linehan, is commonly used for individuals with undercontrol, meaning they struggle with impulsivity and emotional dysregulation.

Both extremes can show up in shopping behaviors, offering clues about underlying emotional patterns.

 

Shopping as a Reflection of Emotional Regulation Undercontrolled Shopping Behaviors

 

If you struggle with undercontrol, you may notice these shopping patterns:

Impulse Buying: You see something, want it, and buy it without much thought. Later, you might feel regret or realize the purchase wasn���t necessary.

 

Emotional Spending:��Shopping becomes a coping mechanism for stress, sadness, or anxiety. Retail therapy can provide a temporary dopamine boost, but it doesn���t address the root emotions.

 

Difficulty Sticking to a Budget:��Even if you set financial limits, emotions often override rational planning, leading to overspending.

 

Shopping for Social Validation:��Purchasing trendy items or expensive brands to feel accepted or valued by others rather than because you genuinely need or want them.

These habits align with research on emotional regulation and impulsivity. For example, a study published in the��Journal of Consumer Research��found that people experiencing sadness were more likely to engage in retail therapy because it provided a momentary sense of control and relief (Cryder et al., 2008).

��

Overcontrolled Shopping Behaviors

On the other end of the spectrum, overcontrol manifests in more rigid or restrictive shopping habits:

 

Overanalyzing Purchases: You spend excessive time researching, reading reviews, and comparing options to the point that you feel paralyzed by indecision.

 

Guilt Over Spending: Even when you can afford it, spending money on yourself feels indulgent or irresponsible.
��

Rigid Budgeting: You have strict financial rules and may avoid enjoyable purchases, even if they would add value to your life.
����

Fear of Waste: You avoid buying things because you worry you won���t use them enough or that they won���t be ���worth it.���
��

Excessive Fixing or Planning ahead. If it’s not working you buy another one or you buy things that you anticipate needing but rarely do.

Overcontrolled individuals often struggle with perfectionism and high self-criticism. According to Lynch (2018), people with excessive self-control tend to prioritize rules and structure over flexibility, which can lead to avoidance of enjoyable activities, including spending money on themselves.

Finding Balance in Shopping and Emotional Health

Whether you tend to be undercontrolled or overcontrolled, the goal is to cultivate��flexibility��and��mindfulness��in your approach to shopping���and by extension, in your emotional life. Here are some strategies to consider:

 

For Undercontrolled Shoppers:

Pause Before Purchasing: When you feel the urge to buy something, take a deep breath and ask yourself, ���Do I really need this, or am I reacting to an emotion?���

 

Set a Waiting Period: Create a rule that you must wait 24 hours before making non-essential purchases. This helps curb impulsivity.

 

Identify Emotional Triggers: Keep track of when you shop impulsively���are you stressed, lonely, or bored? Finding alternative coping strategies, like journaling or physical activity, can help.

 

Use a Budgeting App: Apps like YNAB (You Need a Budget) or Mint can help track spending patterns and encourage mindful financial decisions.

 

For Overcontrolled Shoppers:

Challenge Rigid Thinking: Ask yourself, ���What���s the worst that will happen if I buy this?��� or ���Am I depriving myself unnecessarily?���

 

Give Yourself Permission to Enjoy Purchases: Spending money on things that bring joy (within reason) is part of self-care, not irresponsibility.

 

Set a ���Fun Budget���: Allocate a specific amount of money for non-essential but enjoyable purchases to practice loosening control.

 

Embrace Imperfection: Not every purchase has to be the best possible choice. It���s okay to make a decision without exhaustive research.

 

The Bigger Picture: Shopping as a Window into Emotional Patterns

Your relationship with shopping is just one reflection of how you approach emotional regulation in general. If you recognize a pattern of��undercontrol, it might also show up in areas like difficulty setting boundaries, reacting impulsively in relationships, or struggling with emotional eating. If you lean��overcontrolled, you might notice perfectionism, rigidity in routines, or avoiding vulnerability.

The key takeaway? Shopping habits can be an insightful entry point for self-reflection. By understanding these patterns, you can work toward greater balance���not just in spending, but in all aspects of life.

By tuning into your shopping tendencies, you can gain valuable insights into your emotional world. Next time you find yourself debating a purchase���or filling an online cart without a second thought���pause and ask:��What is this moment telling me about my emotional state?��That awareness alone is a step toward balance.��

 

Ready to Take the First Step?

If you���re ready to start your journey toward healing, we���re here to walk with you every step of the way. Let���s work together to help you build the life you want to live.

References

Cryder, C. E., Lerner, J. S., & Gross, J. J. (2008). Misery is not miserly: Sad and self-focused individuals spend more.��Journal of Consumer Research, 35(2), 687-698.

Lynch, T. R. (2018).��Radically open dialectical behavior therapy: Theory and practice for treating overcontrol. New Harbinger Publications.

Linehan, M. M. (1993).��Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.

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Coping with Borderline Personality Disorder in a DBT IOP: Finding Balance and Hope

Living with Borderline Personality Disorder (BPD) can feel like riding a roller coaster that you didn���t sign up for. One moment, everything seems fine, and the next, you���re grappling with overwhelming emotions, fears of abandonment, or a crisis of identity. But here���s the good news: you���re not alone, and there���s help.

Dialectical Behavior Therapy (DBT), especially in an Adult Intensive Outpatient Program (IOP), is designed to address the unique challenges of BPD and provide practical tools to navigate life more effectively. Let���s break it down: the nine diagnostic criteria of BPD as defined by the DSM-5 and how DBT IOP skills can help you manage them.

DBT IOP Skills to Manage Borderline Personality Disorder1. Fear of Abandonment

People with BPD often experience an intense fear of being left or rejected. This fear can lead to behaviors like excessive reassurance-seeking or even pushing others away as a way of trying to protect yourself from others leaving you.��

DBT Skill: Interpersonal Effectiveness
In a DBT IOP, you���ll learn how to communicate your needs effectively without appearing clingy or aggressive. For example, instead of texting a friend repeatedly for reassurance, you might use��DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) to calmly ask for support while respecting their boundaries.

2. Unstable Relationships

Intense, unstable relationships are common in BPD, swinging between idealization and devaluation (think: ���You���re the best person ever��� to ���I can���t stand you!���).

DBT Skill: Mindfulness
Mindfulness teaches you to observe your emotional responses without acting on them. For instance, if you feel slighted by a friend���s comment, mindfulness can help you pause, reflect, and respond thoughtfully instead of reacting impulsively. Dialectics enables you to look for the whole picture and not get stuck in black-and-white thinking.

3. Identity Disturbance

BPD often comes with a shaky sense of self, leaving you wondering, ���Who am I, really?��� This instability can lead to frequent changes in goals, values, or even your appearance.

DBT Skill: Wise Mind
The��Wise Mind skill helps you balance emotional impulses with logic to find clarity. In a DBT IOP, you might practice journaling or guided meditation to connect with your inner values and make decisions that feel authentic to you. The more you learn about yourself, the clearer your identity will be.��

4. Impulsivity

Impulsive behaviors, such as binge eating, reckless spending, or substance use, are common ways people with BPD try to cope with intense emotions.

DBT Skill: Distress Tolerance
Distress Tolerance skills, like��TIP (Temperature, Intense exercise, Paced breathing), help you manage urges safely. For instance, holding an ice pack or splashing cold water on your face can create a moment of calm, reducing the likelihood of acting on impulse.

5. Recurrent Suicidal Behavior or Self-Harm

For many with BPD, self-harm or thoughts of suicide are coping mechanisms for overwhelming pain.

DBT Skill: Crisis Survival Strategies
DBT IOPs provide a safe space to learn��Crisis Survival��skills like distraction, self-soothing, and pros-and-cons analysis. For example, instead of self-harming, you might use��Urge Surfing, where you ride the wave of distress until it naturally subsides.

6. Emotional Instability

BPD often feels like an emotional roller coaster. You might go from extreme joy to deep despair in a matter of hours.

DBT Skill: Emotion Regulation
Emotion Regulation helps you understand and manage your feelings. For instance, using��Opposite Action, you could choose to engage in a fun activity when sadness urges you to isolate. Over time, these small shifts create greater emotional stability.

7. Chronic Feelings of Emptiness

A sense of emptiness can feel like a void that nothing seems to fill, leading to restlessness or dissatisfaction.

DBT Skill: Build a Life Worth Living
In a DBT IOP, you���ll focus on identifying meaningful activities and goals that bring purpose to your life. Whether it���s taking up a hobby, volunteering, or connecting with others, these actions help replace emptiness with fulfillment. Also, learning to identify your core values and how you can live according to your core values leads you to see your worth in action.

8. Intense Anger

Anger in BPD can feel explosive and hard to control, often damaging relationships and leaving you feeling guilty afterward.

DBT Skill: Check the Facts
This skill helps you evaluate whether your anger matches the situation. For example, if a coworker critiques your work, instead of lashing out, you might use��Check the Facts to determine whether their feedback was malicious or constructive.

9. Paranoia or Dissociation

During times of stress, people with BPD might experience paranoia or feel disconnected from reality.

DBT Skill: Grounding Techniques
Grounding skills like��5-4-3-2-1��(name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste) can help anchor you in the present moment. This skill is especially helpful during dissociation.

How a DBT IOP Can Help

Participating in a DBT IOP offers the opportunity to practice these skills in a structured, supportive environment with a skilled DBT therapist. Here���s what makes it effective:

Daily Skills Practice:��Regular sessions ensure you stay on track and build momentum.Supportive Community:��Sharing your journey with others who understand creates a sense of belonging.Tailored Guidance:��Individual therapy within an IOP helps address your unique challenges.

For example, let���s say you have a conflict with a friend that triggers fears of abandonment. In an IOP, you���d discuss the situation in therapy, role-play effective communication strategies, and practice mindfulness to stay grounded. Over time, these skills help reduce emotional reactivity and strengthen your relationships.

A Brighter Future Is Possible

Living with BPD is challenging, but it doesn���t have to define your life. By participating in a DBT IOP at Houston DBT Center, you���ll gain the tools to navigate emotions, build meaningful relationships, and create a life you���re proud of. Progress may not be linear; in fact, it may be up and down, but every step forward���no matter how small���brings you closer to balance, peace, and hope.

If you or someone you know is struggling with BPD, consider exploring a DBT IOP. Recovery is a journey, and you don���t have to walk it alone. Call us at 713-973-2800 to start our DBT IOP.

Find Support Managing BPD with DBT at an Adult IOP in Houston, TX

Take the first step toward managing your borderline personality disorder symptoms with expert support at Houston DBT Center. Our adult IOP in Houston, TX offers comprehensive Dialectical Behavior Therapy to help you build emotional regulation skills and improve your quality of life. Find hope and healing with compassionate, specialized care right here in Houston, TX. 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��skilled DBT therapist��to evaluate your needs and goals.Begin healing when it comes to your BPD symptoms!Other Services Offered by Houston DBT Center

At Houston DBT Center, our Adult IOP goes beyond traditional DBT, offering customized programs to help you navigate mental health challenges with greater confidence. We integrate evidence-based approaches like DBT, EMDR, and Radically Open DBT, alongside Teen IOP, parent coaching, and play therapy to support both individuals and families. With a dedicated team of over 15 therapists, we provide personalized treatment to empower you on your path to healing. Ready to move forward? Reach out to us today and check out our blog for valuable insights!

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The Importance of Chit Chat

Small talk. Some people love it, some people dread it. But whether you���re at a networking event, waiting for your coffee, meeting someone new, on a date with a potential partner, or making conversation with your partner���s friends, knowing how to chit-chat is a valuable skill. Chit chat is like knocking on the door to be let in, gradually building to more intimacy. You don’t establish intimacy by going in with a battering ram of deep level information about yourself. The good news? Chit chat is ��not as complicated as it seems.

Start with the Basics

You don���t need a groundbreaking opening line. A simple, ���How���s your day going?��� or ���What brings you here?��� works just fine. If you���re in a shared space like a coffee shop, an office, or a party, you already have common ground to build on.

If that feels too generic, try commenting on something around you:

���This place has the best coffee. Have you been here before?������That���s a great book���what do you think of it so far?������I don���t know about you, but I always end up at the snack table at these events.���

People respond well to observations because it gives them something to react to.

Keep It Light

Small talk isn���t the place for deep debates or personal confessions. Aim for topics that are neutral and easy to expand on. Think:

Current events (but steer clear of politics unless you know your audience)Entertainment (movies, TV shows, books, music)Food (everyone has an opinion on pizza toppings)Travel (even if they haven���t traveled much, most people have places they���d love to go)

A simple, ���Seen any good movies lately?��� or ���Do you have any fun trips coming up?��� can lead to a conversation that flows naturally.

Ask Open-Ended Questions

Yes/no questions kill momentum. Instead of, ���Did you have a good weekend?��� try, ���What did you do over the weekend?��� Instead of, ���Do you like your job?��� go with, ���What���s your favorite part of your job?��� These small shifts encourage people to share more, which makes it easier to keep the conversation going.

Listen More Than You Talk

Good small talk isn���t about having the perfect thing to say���it���s about making the other person feel heard. Nod, react naturally, and ask follow-up questions. If they mention they just got back from a trip, don���t just say, ���That���s cool.��� Ask, ���What was the highlight of your trip?��� or ���Would you go back?���

Find Common Ground

The best small talk moments happen when you hit on something you both enjoy. Maybe you both love the same TV show, have a shared hobby, or are both trying to survive a brutal summer heatwave. If you find a common thread, follow it. That���s what turns small talk into real conversation.

Know When to Wrap It Up

Not every interaction needs to be long. If the conversation is naturally winding down, exit smoothly:

���It was great chatting with you! Hope you enjoy the rest of your day.������Nice meeting you���I���ll have to check out that book you mentioned.������I���m going to grab a refill, but I���ll see you around!���

A good ending leaves the door open for future conversations.

The More You Do It, the Easier It Gets

Like anything else, small talk gets better with practice. The more you engage in casual conversations, the more natural it will feel. And who knows? That quick chat about the weather might turn into an interesting connection.

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