Karyn Hall's Blog, page 6
January 21, 2025
Overcoming Depression through a DBT IOP
Depression can feel like a constant weight, dragging you down and making even the simplest tasks feel overwhelming. It’s more than sadness—it’s a pervasive sense of exhaustion, hopelessness, and disconnection that can make it difficult to find joy or purpose. You might feel stuck in a cycle of negative thoughts, struggling to get out of bed, or distancing yourself from people who care about you. For many, depression creates a fog that clouds everything, making it hard to believe that change is possible.
While therapy offers hope, sometimes regular weekly sessions aren’t enough to address these deeper, more complex struggles. That’s where the Houston DBT Center Dialectical Behavior Therapy (DBT) Intensive Outpatient Program (IOP) can make a real difference. Through intensive, targeted support, our DBT IOP provides a unique approach to treating depression, especially for individuals dealing with chronic symptoms or multiple mental health challenges.
What is the DBT Intensive Outpatient Program?A DBT Intensive Outpatient Program is a structured, short-term therapy program that blends the effectiveness of DBT with an intensive schedule. DBT, initially developed to help people with borderline personality disorder, has since been adapted to treat various mental health conditions, including depression, anxiety, and trauma-related challenges.
Unlike traditional weekly therapy, our DBT IOP groups meet 4 to 5 days a week for two hours each session. Clients also attend individual therapy sessions, ensuring that the skills learned in the group are applied to personal challenges. The program’s flexibility offers a middle ground between inpatient hospitalization and traditional weekly therapy. By learning and practicing emotion regulation and other coping skills in a structured environment—and tailoring these skills to your daily life through your work in individual therapy—you can make significant progress in a relatively short time. Once you’ve gained stability, you may transition to weekly or biweekly individual and group sessions.
How DBT Works for DepressionDBT is built around four core modules, each of which plays a significant role in managing depression and fostering emotional resilience:
Mindfulness: Depression often involves feeling disconnected or trapped in negative thoughts. Mindfulness teaches you to observe these thoughts non-judgmentally and stay present, helping you break free from unhelpful patterns and choose healthier responses.Distress Tolerance: People with depression may experience overwhelming emotions that feel impossible to bear. You may also be experiencing situations in your life that are causing you suffering and emotional pain. Sometimes these situations may be temporary and sometimes they may not. You may not be able to change these situations, and yet they are impacting your life in destructive ways. Distress tolerance skills offer practical ways to navigate tough moments without making the situation worse, building your capacity to weather life’s challenges.Emotion Regulation: Depression can take over your emotional life so that you only feel hopelessness, sadness, or anger and your ability to feel happiness and joy is gone. Emotion regulation skills help you understand how to manage your emotions, preventing spirals and helping you stay grounded. Recognizing a mind-body connection is part of making changes that will help you maintain mental wellness.Interpersonal Effectiveness: Depression often isolates people, making it difficult to seek or accept support. These skills teach you how to communicate assertively, set boundaries, and build fulfilling relationships, reducing feelings of loneliness.In addition to these skills, you’ll learn to use chain analysis to identify behaviors and thought patterns that contribute to depressive symptoms. This tool provides insight into what changes are needed and serves as a lifelong resource for self-awareness and growth.
What to Expect in our DBT IOP for DepressionDBT IOPs offer a comprehensive, immersive experience tailored to help you build skills and achieve lasting change. Here’s what you can expect:
Structured Schedule: The program meets Monday, Tuesday, Thursday, and Friday from 11 a.m. to 1 p.m. This consistency allows for regular practice and reinforcement of skills.Individual Therapy Sessions: Individual sessions are an important part of the IOP program. In individual sessions, you’ll apply all the information you are learning in skills groups to your unique needs and goals. You have a choice to work one-on-one with one of our DBT-trained therapists or if you’re already working with a therapist outside our Center, we are happy to collaborate to integrate DBT skills into your ongoing treatment. You can continue to see your current therapist.Group Skills Training: In group skills sessions, you’ll learn and practice DBT skills in a supportive environment. Sharing experiences with others fosters connection and reduces the isolation often felt with depression.Homework Assignments: Between sessions, you’ll apply DBT skills in your daily life. This practice solidifies your progress and helps you experience their real-world impact. This is key as progress comes from actually putting what you are learning into practice.Ongoing Support: For Center clients, we offer phone coaching outside of session hours, providing guidance as you apply skills in challenging situations. You and your therapist will talk about the hours available for skills coaching.Why Our DBT IOP Is Especially Effective for DepressionDBT’s structured approach and intensive support from our skilled DBT therapists make it particularly effective for managing depression. Here’s why:
Faster Results: The intensive format accelerates learning and application of skills, often leading to quicker symptom relief. For someone who feels weighed down by depression, this can provide a much-needed sense of hope and momentum.Skill Development: Our DBT IOP focuses on actionable tools that empower you to manage emotions and navigate life’s challenges effectively. These skills help you feel more in control of your life and better equipped to handle stress.Peer Support: Group sessions create a sense of community, reducing isolation and providing validation and encouragement from others who understand your struggles.Long-Term Resilience: By building skills like mindfulness and emotion regulation, DBT helps you develop a mindset that reduces the likelihood of future depressive episodes.A Transformative Difference: Our DBT IOP doesn’t just focus on managing symptoms—it aims to empower you to create a life worth living. Participants often share that they feel understood, supported, and capable of facing challenges they once thought insurmountable. The combination of expert guidance, peer connection, and practical tools can lead to profound, lasting change.Is DBT IOP Right for You?If depression has been a persistent struggle and traditional therapy hasn’t brought the relief you need, a DBT IOP could be the transformative step you’ve been looking for. Our program at Houston DBT Center provides the tools, support, and community necessary to help you regain control and build a life you value.
Recovery is possible, and you don’t have to face depression alone. If you’re ready to explore this intensive treatment option, call us at 713-973-2800. Let’s take the first step toward a healthier, more fulfilling life together.
Begin Healing From Depression With Adult IOP in Houston, TXAt Houston DBT Center, our DBT IOP in Houston, TX, is designed to provide comprehensive support for individuals struggling with depression. With evidence-based techniques and a compassionate approach, we help you build practical skills to manage emotions and regain balance in your life. Take the first step toward a brighter future with our tailored intensive outpatient program. 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 depression.Additional Services Offered by Houston DBT CenterAt Houston DBT Center we offer more services than Adult DBT IOP to help you with overcoming depression. We also offer trauma treatment (including DBT PE, CPT, and EMDR), Radically Open DBT, Teen IOP, parent coaching, play therapy, and more. With a staff of over 15 therapists, we’re able to offer services for multiple disorders and work collaboratively as a team with your family. If you’d like to learn more or you’re ready to get started, contact us today. Follow our blog for more articles like this!
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Overcoming Depression through a DBT IOP appeared first on Houston DBT Center.
January 19, 2025
RO DBT In Treating Anxiety
Radically Open Dialectical Behavior Therapy (RO DBT) takes a unique approach to anxiety, designed especially for those who lean toward excessive control, perfectionism, or overthinking. Unlike standard DBT, which focuses on managing intense emotions,��
RO DBT��is designed for individuals with over-controlled tendencies, such as those with chronic anxiety, obsessive-compulsive personality disorder, or perfectionistic behaviors. Here’s how RO DBT addresses anxiety:
��1. Targeting Over-Control
How It Helps: Anxiety often stems from an intense need to control situations, emotions, and outcomes. RO DBT teaches individuals how to loosen rigid control and embrace openness, flexibility, and adaptability.
Key Technique:
Practice��Radical Openness, where you actively acknowledge and explore uncomfortable emotions or uncertainties instead of avoiding or suppressing them.
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2. Building Social SafetyHow It Helps: Many people with anxiety feel disconnected from others due to fear of rejection or failure. RO DBT emphasizes fostering social connection as a core part of emotional regulation. When you feel connected you lose the anxiety related to fear of judgement or rejection.
Key Technique:
Use “Big 3 + 1” social signaling (a relaxed face, warm eyes, a slight smile, and a nod) to communicate openness and build trust with others.
3. Encouraging Novelty and Risk-Taking
How It Helps: Anxiety can lead to avoidance of new experiences or perceived risks. RO DBT focuses on stepping outside comfort zones to develop flexibility and confidence.
Key Technique:
Use Novelty Exposure by intentionally seeking out small, safe risks that challenge your typical avoidance patterns, such as starting a conversation with someone new or trying a new hobby.
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4. Mindfulness of Social FeedbackHow It Helps: Anxiety can heighten sensitivity to perceived criticism or rejection. RO DBT trains individuals to mindfully observe and interpret social feedback without jumping to conclusions or overreacting.
Key Technique:
Use Mindful Awareness of Social Signals to notice subtle cues, like a person���s tone or body language, and assess them objectively instead of catastrophizing.
5. Balancing Emotional Expression and Suppression
How It Helps: Over-controlled individuals often suppress emotions to avoid vulnerability, which can increase internal tension and anxiety. RO DBT helps balance appropriate emotional expression with situational demands.
Key Technique:
Practice Flexible Emotional Expression by sharing your feelings in a way that aligns with the context, such as expressing gratitude or frustration constructively.
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6. Emphasizing Self-EnquiryHow It Helps: Anxiety often stems from rigid thought patterns or fear of uncertainty. RO DBT encourages curiosity and self-enquiry to break free from black-and-white thinking.
Key Technique:
Ask yourself open-ended questions like, ���What if I didn���t have to be perfect?��� or ���What could I learn if this situation didn���t go as planned?���
7. Developing Radical Openness Skills
How It Helps: Anxiety thrives on avoidance of discomfort or uncertainty. Radical openness is about welcoming all experiences���pleasant or painful���as opportunities for growth.
Key Technique:
Use Open-Minded Listening, where you practice listening without preparing your response, aiming to truly understand another person���s perspective.
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8. Promoting Flexible ThinkingHow It Helps: Anxiety often involves rigid patterns of thinking or perfectionism. RO DBT emphasizes the importance of being open to new perspectives and adjusting one���s thoughts or behaviors as needed.
Key Technique:
Engage in Dialectical Thinking, where you actively look for multiple truths in a situation instead of settling for “right vs. wrong” or “success vs. failure.”
9. Challenging Rule-Based LivingHow It Helps: Over-controlled individuals with anxiety often rely on strict internal rules to feel safe. RO DBT encourages reevaluating these rules to promote flexibility and spontaneity.
Key Technique:
Reflect on a personal ���should��� or ���must��� rule, like ���I must always be perfect at work,��� and consider whether it truly serves you���or if it can be relaxed.
10. Fostering Playfulness
How It Helps: Anxiety can make life feel rigid and serious. RO DBT highlights the importance of playfulness and humor in reducing tension and building social bonds.
Key Technique:
Deliberately incorporate playful activities into your day, such as sharing a funny story, playing a game, or exploring a new creative outlet.
Why RO DBT Works for AnxietyRO DBT���s focus on flexibility, openness, and social connection directly counters the rigid control and fear of uncertainty that fuel anxiety. By targeting these underlying patterns, it helps individuals build a more balanced and fulfilling life.
If your anxiety is tied to perfectionism, social fears, or over-controlled tendencies, RO DBT may be a perfect fit. Ready to learn more? Contact us–we are ready to work with you.
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Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post RO DBT In Treating Anxiety appeared first on Houston DBT Center.
Walking Away From Relationships Is NOT A Skill for Managing Conflict
While ending a relationship may feel like the safest option in the moment of conflict and one that you are sure you want to do, this pattern of avoidance often limits emotional growth, fosters loneliness, and undermines relationships. You see, resolving conflicts actually helps strengthen relationships and deepen intimacy. Radically Open Dialectical Behavior Therapy (RO DBT) offers a unique way understand this dynamic of walking away to resovle conflict and tools to approach it differently.
Why Do We Walk Away?
Walking away from relationships is often rooted in a fear of vulnerability. It might feel like a way to protect ourselves from rejection, hurt, or loss of control. It may seem like you’re just not up for the hassle. However, this stance can reflect an overcontrol (OC) temperament. People with OC tendencies may avoid interpersonal conflict to maintain a sense of control or to avoid the perceived messiness of emotional confrontation. OC temperament is the focus of RO DBT.
The RO DBT Perspective on Avoidance
RO DBT highlights the importance of social signaling and connection for emotional health. Avoidance behaviors, such as withdrawing or ending relationships that are healthy overall, can diminish opportunities for openness, mutual understanding, and authentic connection.
Instead of fostering genuine emotional exchanges, avoidance creates a rigid interpersonal pattern, reinforcing isolation and reducing our ability to flexibly manage conflict. Over time, this limits our capacity to thrive socially and emotionally.
Signs You Might Be Walking Away to Avoid Conflict
Avoidance of discomfort: You leave conversations or relationships when they begin to feel tense or unpredictable.Internal justifications: Thoughts like,�����They just don���t understand me�����or�����It���s not worth the effort�����become your go-to reasoning.Strong self-reliance: A belief that you don���t need others to feel okay or solve problems.Missed opportunities for repair: You leave relationships without addressing unresolved feelings or attempting reconciliation.
How to Approach Conflict Differently with RO DBT
1. Practice Self-Enquiry
RO DBT encourages curiosity over certainty. Instead of assuming walking away is the best option, ask yourself:
2. Engage in Flexible Mindset Practices
Challenge rigid thinking patterns like, ���Conflict is always harmful��� or ���I can���t handle this.��� Reframing conflict as an opportunity for growth and connection can help reduce the urge to avoid.
3. Strengthen Social Signaling
Work on expressing openness through nonverbal cues like relaxed posture, soft eye contact, and facial expressions that invite connection, even when emotions are high. This signals to others that you’re willing to engage rather than retreat.
4. Practice Radical Openness
Radical openness involves being receptive to new experiences and perspectives, even when they challenge your comfort zone. In conflict, this means staying engaged and curious about the other person���s point of view instead of shutting down or walking away.
5. Lean into Vulnerability
Walking away can feel like avoiding emotional hurt, but true growth requires vulnerability. This doesn���t mean staying in harmful relationships���it means daring to stay present in challenging moments with people who matter.
Building a New Approach
Walking away from relationships to avoid conflict is understandable, but it often reflects patterns that hold us back from genuine connection. By embracing the principles of RO DBT���self-enquiry, social signaling, and radical openness���you can cultivate the courage to face conflict and use it as a path to deeper, more fulfilling relationships.
Remember, staying open doesn���t mean sacrificing your well-being. It means daring to stay present, engage, and grow, even in moments of discomfort. Your relationships���and your emotional health���will thank you.
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Walking Away From Relationships Is NOT A Skill for Managing Conflict appeared first on Houston DBT Center.
January 14, 2025
Treating Hopelessness in a Dialectical Behavior Therapy (DBT) Intensive Outpatient Program
Are you feeling hopeless that life can be any better? Hopelessness is a tough, heavy feeling that can make life feel unmanageable and leave people feeling disconnected and stuck. It’s one of the most difficult symptoms for many who suffer from depression.
How DBT Adult IOP Helps Address HopelessnessFor those in a Dialectical Behavior Therapy (DBT) Adult Intensive Outpatient Program (IOP), finding ways to treat and address hopelessness is essential for moving forward. Without hope, there’s no motivation to go through treatment which can sometimes be difficult and feel like you are trying to walk through quicksand. It���s common to feel this way when dealing with overwhelming emotions, depression, trauma, or other mental health challenges.
Fortunately, DBT was designed with these struggles in mind, and it offers practical, effective tools that help build a sense of hope and purpose. In our DBT Adult IOP, we provide people with skills to manage and navigate overwhelming feelings. DBT focuses on empowering clients to change their perspective, build resilience, and take steps toward a fulfilling life. ��
Understanding Hopelessness in DBTHopelessness can feel like it completely takes over, making everything seem like too much. This experience can come from feeling overwhelmed, invalidated, or worn out by attempts to improve that didn���t work in the past. In DBT, hopelessness is seen not just as an emotion, but as part of a larger pattern of unhelpful thinking and emotional responses. This pattern can be changed, even if it doesn���t feel like it in the moment.
DBT���s approach in an IOP setting gives clients a variety of ways to look at and address this feeling. Through mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness skills, DBT empowers people to see their life and their ability to cope in a new light. Clients practice these skills in the program to begin building a sense of control and hope.
DBT Skills to Address Hopelessness1. Mindfulness: Being Present with Purpose
One of the foundational skills in DBT is mindfulness. It���s incredibly helpful for dealing with hopelessness. When we���re feeling down, our minds often jump to negative thoughts about the future or dwell on past mistakes. Mindfulness teaches us to stay in the present, where we can notice our thoughts and feelings without getting swept away by them.
Practicing mindfulness helps clients create a pause between their feelings and their actions. By simply observing a feeling of hopelessness rather than being defined by it, clients can begin to see that while the feeling is real, it doesn���t have to control them. This shift can be subtle but powerful, helping people realize they���re capable of change even when it doesn���t seem that way.
2. Distress Tolerance: Getting Through the Tough Moments
When hopelessness feels overwhelming, learning distress tolerance skills becomes essential. These skills offer practical ways to get through crises and avoid impulsive actions that may make things worse. Self-soothing techniques, distraction, and the TIPP method (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation) all provide short-term relief and show clients that they can endure hard moments.
With these skills, clients start to believe they can handle their emotions without needing to act on them in harmful ways. This, in itself, can be a huge step toward feeling less hopeless because it shows them that they have the resilience to get through challenging times.
3. Emotion Regulation: Managing Feelings Step-by-Step
The key to emotion regulation is all about understanding and managing emotions, rather than letting them control us. DBT IOP clients often practice opposite actions, a skill that helps counter hopelessness directly. For instance, if hopelessness tells someone to withdraw and avoid others, the opposite action encourages them to reach out instead. This small shift can make a world of difference by breaking cycles of isolation and reinforcing positive behaviors.
With regular practice, clients see that they have more power over their emotions than they once thought. Knowing that they can work with their feelings rather than feeling trapped by them can be a huge relief and a source of hope.
4. Interpersonal Effectiveness: Building Stronger Connections
Hopelessness often comes with feelings of isolation or disconnection from others. DBT���s interpersonal effectiveness skills teach clients how to communicate their needs and set healthy boundaries. Using techniques like DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate), clients gain tools for building relationships that support their well-being.
Building strong, supportive relationships gives people something to lean on, which is crucial when hopelessness creeps in. Feeling heard, validated, and supported by others goes a long way in creating a sense of purpose and hope.
The Power of Validation and Self-Compassion in DBT TherapyOne of the unique aspects of DBT therapy is its emphasis on validation. When clients feel hopeless, validation helps them feel understood without judgment. Validation doesn���t mean agreeing with hopelessness; rather, it���s about acknowledging that the pain is real. This understanding gives clients the confidence to stay in treatment and keep going, even when it feels difficult.
Self-compassion is another essential piece of this approach. DBT encourages clients to be kind to themselves, especially during tough times. Clients learn to approach themselves with patience and understanding, which helps to ease their emotional pain and creates space for hope. By treating themselves with the same compassion they���d offer a friend, they start to see that they deserve healing and growth.
The Role of Group Therapy: Hope in CommunityOne of the benefits of being in a DBT IOP is the group therapy setting, which provides a built-in support system. In the group, clients see that others are going through similar struggles, which can be a powerful source of hope. The group setting allows clients to witness others��� progress and resilience, making it easier to believe in their own potential for change.
Clients learn that they���re not alone in their journey and that others are rooting for them. This shared experience not only builds hope but also offers the opportunity to practice DBT skills in real-time with the support of peers. Group members support each other, cheer each other on, and hold each other accountable for practicing their skills. And it’s a safe zone–no criticism here.
Building a Life Worth Living: The Goal of DBTAt the heart of DBT is the goal of helping clients create ���a life worth living.��� This means more than just surviving; it means building a life filled with purpose, connection, and fulfillment. Through skills practice, validation, and self-compassion, clients start to believe that a meaningful life is possible, even in the face of hopelessness.
Treating hopelessness in an Adult DBT IOP is about more than reducing symptoms; it���s about empowering people to live fully. Through the tools, support from a team of skilled therapists, and encouragement offered in DBT, clients can learn to look at life through a new lens. Hopelessness may be part of the story, but it doesn���t have to be the ending. DBT provides a roadmap to resilience, helping clients create a life they genuinely want to live.
Ready to Start Healing?In Adult DBT IOP, hope isn���t just a feeling; it���s a set of skills, practices, and choices that build a brighter future.��
Are you ready to start healing and find the life that you want to live? Our team at Houston DBT Center is here for you.��
Call 713-973-2800 or email administration@houstondbtcenter.com to get started today.
Begin Healing From Hopelessness With Adult DBT IOP in Houston, TXAt Houston DBT Center, we understand how hopelessness can make life feel unmanageable, but change is possible. Our Adult DBT Intensive Outpatient Program is designed to provide you with practical skills to navigate overwhelming emotions and build a life worth living. Let us help you take the first step toward rediscovering hope and resilience. 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 understanding and managing hopelessness.Other Services Offered by Houston DBT CenterAt��Houston DBT Center��we offer more services than Adult DBT IOP to help you with hoplessness. We also offer trauma treatment��(including��DBT��PE, CPT, and��EMDR),��Radically Open DBT,��Teen IOP,��parent coaching,��play therapy, and more. With a��staff of over 15 therapists, we���re able to offer services for multiple disorders and work collaboratively as a team with your family. If you���d like to learn more or you���re ready to get started,��contact us today. Follow our��blog��for more articles like this!
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Treating Hopelessness in a Dialectical Behavior Therapy (DBT) Intensive Outpatient Program appeared first on Houston DBT Center.
January 9, 2025
What Is an Intensive Outpatient Program (IOP)?
Have you ever felt so overwhelmed by mental health symptoms that even getting through the day seemed like a monumental task? Are your symptoms keeping you from enjoying life, pursuing your goals, or simply feeling like yourself? Maybe you���ve faced a significant life event���a traumatic loss, a relationship crisis, or a health scare���that has made coping seem impossible. Or perhaps you���re navigating the weight of multiple losses, trauma, or a mental health condition that traditional therapy hasn���t fully addressed. This usually means you are looking for more intensive mental health treatment.��
Navigating Mental Health CareLooking at available options for mental health care can be a daunting task. Whatever you may be struggling with, feeling stuck, uncertain about what to do next, or even paralyzed by the sheer number of treatment options is more common than you might think.��
When looking into therapy options, you probably have come across the term��Intensive Outpatient Program��or��IOP. Or maybe your psychiatrist or therapist suggested you investigate IOP. You���re not alone if you���re wondering, ���What exactly is that?����� The options for treatment can be overwhelming and confusing.�� Let���s take a look at what an Adult IOP is and how it fits in the outpatient mental health options available to you.��
What Is an Adult IOP?Outpatient therapy typically involves meeting with a therapist one-on-one, once a week (or less often). It���s great for people who can function well in their daily lives and need help navigating specific challenges.
How Is IOP Different from Traditional Outpatient Therapy?IOP, on the other hand, is more immersive. Clients might spend 9���12 hours a week in therapy, usually spread out over three to five days. This structure gives people more opportunities to work on skills, gain support, and build momentum in their healing journey
An Intensive Outpatient Program (IOP) is a structured, therapeutic program. Designed to help individuals manage their mental health without needing to stay overnight at a facility. Structured means you attend sessions on certain days and at certain times. It may also be structured in terms of the length of the program or what content is covered and when. IOPs offer more support than traditional outpatient therapy (weekly individual sessions). But less intensive care than hospitalization or residential treatment.
Think of an IOP as a middle ground: it���s for people who need more than a once-a-week therapy session but don���t need round-the-clock care. Sometimes it can prevent the need for hospitalization which is much more expensive and more disruptive to your daily life. If you are discharging from a residential or inpatient hospital stay, it can also be used as a step-down program, allowing a gradual decrease in treatment hours. Going from therapy all day long and being separated from many of life���s daily stresses to having one session a week and being back to all the stressors you have in your life can be overwhelming. IOP can help you make that transition a little easier.
What Does an IOP Involve?IOPs involve attending therapy multiple days a week for several hours at a time. These programs often include a mix of different types of therapy such as group therapy and individual therapy. Some IOPs have a general mental health focus. While others are tailored to specific needs, like managing depression, anxiety, or trauma. Our IOP at the Houston DBT Center is a Dialectical Behavior Therapy (DBT) IOP. This focus is helpful for those who are seeking ways to better regulate intense emotions and the symptoms of trauma.��
How Does IOP Differ from Partial Hospitalization Programs?So now you know that IOP refers to a certain level of outpatient care which is more intensive than regular weekly sessions. Alongside IOPs, there are other levels of care such, partial hospitalization programs (PHPs), and inpatient treatment. IOP offers more therapy hours per week than traditional outpatient and PHPs provide a step up from IOP with more hours of therapy each day than an IOP. At the same time, PHPs are a less intensive form of treatment than inpatient or residential care.
How Does IOP Differ from Hospitalization?Hospitalization (or inpatient care) is the highest level of mental health care. It���s designed for people in crisis���those who might be a danger to themselves or others, or who need 24/7 monitoring and stabilization. Hospital stays are typically short-term, focusing on immediate safety and stabilization.��
In contrast, IOP is for people who are stable enough to live at home but still need consistent, intensive support. Instead of being monitored round-the-clock, clients in IOP attend therapy during the day or evening and return home afterward. You stay in your own home and continue to cope with the stressors that are in your life. While it might sound preferable to get away from stress and conflict, it���s often an advantage to work on coping with these stressors while experiencing them, if you can do so safely.����
When you are isolated from the stress and issues in your life as you often are when hospitalized, it can be a difficult transition to return home and face the same issues and problems that were there before you were hospitalized. For this reason, IOP is often a good option for someone transitioning out of hospitalization.��
Who Is IOP For?Most mental health professionals prefer clients use the least restrictive level of care possible, meaning that they use the level of care that is the least disruptive to their everyday life as long as it is effective and safe. In this way, treatment is a part of your life but not the whole of your life. You balance treatment with your day-to-day responsibilities, like work, school, or family. This is a primary reason for using IOP if it is right for you. But your safety and the effectiveness of treatment are always primary in deciding about the level of mental health care.��
In considering if IOP is right for you, talk with your therapist and mental health team.��Typically, a mental health IOP can benefit people facing a variety of challenges, including:
Struggles with depression, anxiety, or other mental health conditions��Trauma or PTSDEmotional dysregulation or difficulty managing stressIOP is considered for these situations when regular outpatient therapy is not sufficient for you to make progress.��
Questions to Ask Yourself About IOPHere are some questions to help you determine if an Intensive Outpatient Program (IOP) or Partial Hospitalization Program (PHP) might be right for you:
Current ChallengesAre your mental health symptoms, such as anxiety, depression, or mood swings, interfering with your ability to work, go to school, or take care of daily responsibilities?Are you finding it hard to maintain relationships or manage conflicts because of your mental health struggles?Have you noticed a decline in self-care, such as neglecting meals, hygiene, or sleep?Previous TreatmentHave you tried traditional outpatient therapy (e.g., weekly sessions) but feel like it���s not enough to address your current needs?Are you transitioning out of inpatient care and need more structured support to ease back into daily life?Safety and StabilityAre you experiencing thoughts of self-harm, suicidal ideation, or urges to engage in risky behaviors that don���t require 24/7 supervision?Do you have a safe home environment to return to at the end of each day?Are you struggling with self-care and eating and sleeping in a healthy way?Support SystemDo you feel isolated or lack a strong support network to help you cope with your mental health challenges?Would involving family or loved ones in your treatment be beneficial for your recovery?Motivation and GoalsAre you ready to commit to a more intensive schedule of therapy, such as several hours a day, multiple days a week?Are you able to get yourself to sessions multiple days per week?Do you want to develop practical skills to manage your emotions, improve communication, and build resilience?Considering PHP vs. IOPAre your symptoms severe enough that you would benefit from a program with more hours of therapy each day (PHP)?Are you looking for a program that provides structure but allows you to maintain work, school, or other responsibilities (IOP)?Answering these questions can provide clarity about whether a more intensive level of care, like an IOP or PHP, could help you move forward.��
What Can You Expect in an IOP?A typical program might look like this:
Sessions on multiple days: Clients attend therapy 3���5 days a week, for about 2���3 hours each day. Some IOP programs include individual sessions, and some are group-only.��A focus on skills and connection:��Sessions often include evidence-based approaches like Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), or trauma-focused care.A supportive community:��Group sessions can provide a sense of connection and reduce feelings of isolation.Some IOPs meet virtually, and some are hybrid, meaning that some members may be virtual, and some would be in person. Other IOP programs are only in-person. In choosing an IOP, think about what format might work best for you.��
Types of IOPHybrid Groups (Virtual and In-Person Members Combined)Benefits:
Flexibility:��Clients can choose to attend in person or virtually, depending on their needs or circumstances (e.g., health issues, transportation difficulties, or travel).Inclusivity:��Allows participation for clients who live farther away or have limited mobility, broadening access to care.Increased Attendance:��Clients are less likely to miss sessions due to last-minute issues (e.g., inclement weather, childcare conflicts).Diverse Perspectives:��Virtual participants might join from different regions, bringing unique insights and experiences to the group dynamic.Cons:��
Technology Challenges:��Clients attending virtually may face issues with internet connectivity, poor audio or video quality, or difficulty managing technology.
Potential Disconnect:��Virtual clients might feel less engaged or less connected to in-person participants and the facilitator.Group Cohesion:��Hybrid groups can sometimes create a divide between in-person and virtual participants, making it harder to foster a unified group atmosphere.Facilitator Challenges:��The therapist must balance attention between virtual and in-person participants, which can dilute focus or create challenges in effective delivery and connection.In-Person Only GroupsBenefits:
Stronger Group Cohesion:��Clients often form deeper connections and relationships through face-to-face interactions.Rich Non-Verbal Communication:��Body language, facial expressions, and physical presence contribute to a more nuanced understanding of group dynamics.Structured Environment:��Being physically present helps clients maintain focus, reducing the distractions that may occur in a virtual setting.Immersive Experience:��Attending in person can feel more therapeutic and intentional, fostering commitment to the program. It may be easier to practice skills being taught and participate in exercises that enhance learning.Cons:
Accessibility Barriers:��Clients who live far away, lack reliable transportation, or have mobility challenges may struggle to attend consistently.Schedule Constraints:��In-person groups require travel time, which can conflict with work, childcare, or other obligations.Health Risks:��For clients with weakened immune systems or during periods of public health concerns, in-person sessions might pose risks.Limited Flexibility: Clients who miss an in-person session cannot participate in real-time, reducing their continuity of care.Virtual Only GroupsBenefits:
Maximized Accessibility:��Clients can join from anywhere, provided they have internet access, removing geographical and transportation barriers.Convenience:��Virtual sessions save time and effort, allowing clients to participate more easily around other responsibilities.Comfort:��Clients can attend from a familiar environment, which may help reduce anxiety, especially early in treatment.Safety:��Virtual groups eliminate health risks related to in-person interactions, a significant consideration during pandemics or for immunocompromised clients.Cons:
Limited Interaction:��Virtual settings lack the depth of in-person connection, which can hinder group cohesion and a sense of community. It may be a challenge to maintain needed/required confidentiality.Distractions:��Clients at home may face interruptions from family, pets, or their environment, making it harder to remain focused.Tech Dependency:��Participation depends entirely on reliable internet and technology, which can be a barrier for some clients.Reduced Non-Verbal Cues:��Subtle facial expressions or body language may be missed, impacting the therapist’s ability to fully engage with clients.IOP Content and FocusNot all Intensive Outpatient Programs (IOPs) are the same in terms of what you learn, how you learn, and the way treatment is offered. These components can vary significantly from one program to another. Some IOPs take an educational approach, providing information through videos, lectures, or presentations that help clients understand mental health topics, coping strategies, or the science behind their symptoms. Others emphasize group sharing, where participants discuss their internal experiences, thoughts, and challenges, creating a space for peer feedback and mutual support.
There are also IOPs that use an eclectic approach, drawing techniques from multiple therapeutic models without adhering strictly to a single treatment method. While this can offer flexibility, it might not provide the structure some clients need. By contrast, some programs focus on evidence-based approaches like Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), or trauma-focused modalities, offering targeted interventions designed to build specific skills and address issues.
When considering an IOP, it���s important to explore the program���s philosophy and methods to ensure it aligns with your needs and goals. What works well for one person may not be the best fit for another.
Exploring Evidence-Based and Holistic OptionsAt our DBT-based Intensive Outpatient Program (IOP), we focus on helping clients build coping skills and foster meaningful connections. Our group classes are designed to be both educational and experiential, blending the teaching of DBT coping skills with hands-on practice in a supportive group setting.
We also believe therapy should be engaging and holistic, which is why we offer unique optional classes, such as trauma-informed yoga and creative arts therapy. These sessions allow clients to explore healing through movement, mindfulness, and creative expression, adding depth and variety to their therapeutic experience.
To ensure personalized care, we require one individual therapy session per week. This session can be with one of our therapists at the Center or with a therapist you���re already working with, making our program adaptable to your existing support network. Our approach ensures that your treatment is both comprehensive and tailored to your unique needs.
Final ThoughtsAn Intensive Outpatient Program bridges the gap between weekly therapy and full hospitalization, offering flexibility and support for people who need extra care while living their daily lives. It���s a powerful step toward healing and growth, designed to help people develop skills, manage their emotions, and build a life they love.
If you���re curious whether an IOP might be right for you or a loved one, feel free to reach out to us at the Houston DBT Center (713-973-2800). We���d be happy to answer your questions and help you find the best fit for your needs.
Start Receiving Extra Support in Healing With Adult Intensive Outpatient Program in Houston, TXTake the first step toward healing today by reaching out to our Adult Intensive Outpatient Center. At Houston DBT Center our compassionate care and evidence-based treatments for depression, anxiety, trauma, and more are tailored to support 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 your journey to healing in positive ways!Additional Services Offered by Houston DBT CenterAt Houston DBT Center we offer more services than Adult IOP.��We also offer��trauma treatment��(including��DBT��PE, CPT, and��EMDR),��Radically Open DBT,��Teen IOP,��parent coaching,��play therapy, and more. With a��staff of over 15 therapists, we���re able to offer services for multiple disorders and work collaboratively as a team with your family. If you���d like to learn more or you���re ready to get started,��contact us today. Follow our blog for more articles like this!
The post What Is an Intensive Outpatient Program (IOP)? appeared first on Houston DBT Center.
December 30, 2024
Overwhelmed Rather Than Overjoyed: PTSD and the Holidays
For many living with PTSD, the holidays bring more stress than celebration. From unexpected sensory triggers to social pressures, it���s easy to feel overwhelmed���but you���re not alone, and there are ways to navigate this season with self-compassion and calm.��
Here are some coping strategies, including a few you might not have heard before:
Anchor with smell or taste
Carry a comforting scent (like lavender or peppermint oil) or a small snack with a strong flavor, like cinnamon gum. These can help ground you when triggers arise.
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Create a ���safe sound��� playlistWhether it���s soothing instrumental music, ocean waves, or nature sounds, listening to calming audio can help drown out overwhelming holiday noises.
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Write a ���holiday survival plan���Jot down a plan for potential triggers, including a list of what helps you feel safe, like texting a friend, stepping outside, or practicing a grounding exercise. Keep it handy for quick reference.
��
Use a grounding objectWear or carry something you can touch���like a smooth stone, a fidget ring, or a soft scarf���to redirect your focus when anxiety starts to rise.
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Tap into your bodyTry trauma-informed yoga, stretching, or even tapping techniques (EFT) to help release pent-up tension and reconnect with your body.
A Story of Hope
Last year, Sara* was dreading the holidays. Crowded family gatherings brought on flashbacks, and the pressure to explain her ���mood��� felt unbearable. One night, overwhelmed after a holiday dinner, she stepped outside and began tapping the sides of her fingers���a grounding technique her therapist had taught her. As she tapped, she focused on the crisp night air and the smell of pine trees.
That moment shifted something for Sara. She realized she didn���t need to power through situations that didn���t feel safe. She started creating her own traditions, like having a quiet morning at home before any gatherings and always carrying her favorite peppermint oil to ground herself. This year, she���s choosing small, meaningful celebrations that prioritize her peace.
The holidays don���t have to look a certain way���they can be whatever feels right for you. Whether it���s finding your own quiet traditions or using tools like grounding scents and safe playlists, every small step you take is a win.
*The name is changed for privacy purposes.
Remember…
Healing isn���t about perfection���it���s about progress. You are worthy of peace and joy this season, in whatever way feels best for you.
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
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Feeling Overwhelmed? 7 Surprising Tips to Regain Control
We���ve all been there���feeling like life is just too much. Whether it���s juggling endless to-do lists, managing relationships, work stress, or simply the daily demands of modern life, that sense of overwhelm can hit hard. But here���s the good news: you don���t have to stay stuck in that space!
1. Try the ���5-4-3-2-1 Grounding Technique���
Ever feel like your mind is spinning out of control? This technique is a game-changer. When everything feels overwhelming, reconnecting with the present moment can make a huge difference. Here’s how it works:
5 things you can see4 things you can touch3 things you can hear2 things you can smell1 thing you can taste
This sensory reset helps break the cycle of racing thoughts and brings you back to the here and now. Give it a shot next time you feel like things are spiraling!
2. Set Micro-Goals (Seriously, Tiny Ones)
When you���re overwhelmed, tackling a massive to-do list feels impossible, right? Instead of focusing on everything at once, break your tasks down into the��smallest steps possible. I���m talking micro-goals.
Start with just 5 minutes. Send one email. Organize one drawer. Take a deep breath. Once you start knocking out these micro-tasks, you’ll get a boost of accomplishment, which can help you regain momentum for the bigger things.
3. Fix Your Posture
Bet you didn���t see this one coming, but it’s powerful! When we���re feeling overwhelmed, our bodies often mirror that stress���shoulders slouched, neck tense, maybe hunched over a screen.
Try this:Straighten your backPull your shoulders backTake a few deep breaths
It seems simple, but this physical adjustment can send signals to your brain that you���ve got this, giving you an instant mood shift. Plus, it helps relieve that tension we all carry in our bodies when we’re stressed.
4. Brain Dump All the Chaos Onto Paper
Got a million thoughts buzzing around? One of the best ways to declutter your mind is by doing a ���brain dump.��� Grab a notebook (or even just your phone) and write everything down���your worries, tasks, random thoughts���don���t worry about it being organized.
After about 10 minutes of free-writing, you’ll feel lighter. Plus, it can help you see patterns or priorities that weren���t clear before. Think of it as clearing space in your brain to make room for more productive thoughts.
5. Change Your Scenery
Ever notice how sitting in one place can sometimes make you feel stuck? If you���re feeling overwhelmed, getting up and moving to a different location can help.
Whether it���s a different room in your home or a quick walk outside, this shift in environment can provide a mental reset. Fresh air, natural light, or just a new view can energize you and give you a fresh perspective.
6. Schedule ���Worry Time���
This one���s a bit unconventional, but it works wonders for many people. If you���re constantly worrying about things, give yourself permission to schedule worry time. Set aside 10-15 minutes each day specifically for worrying. Write down what���s bugging you, let yourself feel it, and then close the book on it.
The trick is that when those anxious thoughts pop up outside of your worry window, remind yourself, ���I���ll worry about that later.��� It helps contain the anxiety and gives you more mental freedom throughout the rest of the day.
7. Take a Sensory Break
We live in a world full of noise, lights, and constant stimulation, which only adds to feeling overwhelmed. One simple hack is to take a few minutes of��sensory deprivation.
Close your eyes, put on noise-canceling headphones, or lie down in a dark, quiet space. Blocking out sensory input gives your brain a chance to relax and recalibrate. Even just five minutes of this can make a significant difference in how you���re feeling.
Wrapping It Up: You���ve Got This!��
Overwhelm is something we all experience at times, but it doesn���t have to control you. With these less common tips, you now have some unique tools to help regain balance and calm in your life. Try experimenting with a few of these ideas the next time you feel like you���re drowning in stress, and see what works best for you.
Remember, it���s all about small shifts that can lead to big changes. You���ve got the power to take control, even when life feels chaotic.
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Feeling Overwhelmed? 7 Surprising Tips to Regain Control appeared first on Houston DBT Center.
Taking Charge–Overcoming Depression in Our DBT IOP Program
Depression can feel like a constant weight, dragging you down and making even the simplest tasks feel overwhelming. It���s more than sadness���it���s a pervasive sense of exhaustion, hopelessness, and disconnection that can make it difficult to find joy or purpose. You might feel stuck in a cycle of negative thoughts, struggling to get out of bed, or distancing yourself from people who care about you. For many, depression creates a fog that clouds everything, making it hard to believe that change is possible.
While therapy offers hope, sometimes regular weekly sessions aren���t enough to address these deeper, more complex struggles. That���s where the Houston DBT Center Dialectical Behavior Therapy (DBT) Intensive Outpatient Program (IOP) can make a real difference. Through intensive, targeted support, our DBT IOP provides a unique approach to treating depression, especially for individuals dealing with chronic symptoms or multiple mental health challenges.
What is the DBT Intensive Outpatient Program?
A DBT Intensive Outpatient Program is a structured, short-term therapy program that blends the effectiveness of DBT with an intensive schedule. DBT, initially developed to help people with borderline personality disorder, has since been adapted to treat various mental health conditions, including depression, anxiety, and trauma-related challenges.
Unlike traditional weekly therapy, our DBT IOP groups meet 4 to 5 days a week for two hours each session. Clients also attend individual therapy sessions, ensuring that the skills learned in group are applied to personal challenges. The program���s flexibility offers a middle ground between inpatient hospitalization and traditional weekly therapy. By learning and practicing emotion regulation and other coping skills in a structured environment���and tailoring these skills to your daily life through your work in individual therapy���you can make significant progress in a relatively short time. Once you���ve gained stability, you may transition to weekly or biweekly individual and group sessions.
How DBT Works for Depression
DBT is built around four core modules, each of which plays a significant role in managing depression and fostering emotional resilience:
Mindfulness: Depression often involves feeling disconnected or trapped in negative thoughts. Mindfulness teaches you to observe these thoughts non-judgmentally and stay present, helping you break free from unhelpful patterns and choose healthier responses.Distress Tolerance: People with depression may experience overwhelming emotions that feel impossible to bear. You may also be experiencing situations in your life that are causing you suffering and emotional pain. Sometimes these situations may be temporary and sometimes they may not. You may not be able to change these situations, and yet they are impacting your life in destructive ways. Distress tolerance skills offer practical ways to navigate tough moments without making the situation worse, building your capacity to weather life���s challenges.Emotion Regulation: Depression can take over your emotional life so that you only feel hopelessness, sadness, or anger and your ability to feel happiness and joy is gone. Emotion regulation skills help you understand how to manage your emotions, preventing spirals and helping you stay grounded. Recognizing a mind-body connection is part of making changes that will help you in maintaining mental wellness.Interpersonal Effectiveness: Depression often isolates people, making it difficult to seek or accept support. These skills teach you how to communicate assertively, set boundaries, and build fulfilling relationships, reducing feelings of loneliness.In addition to these skills, you���ll learn to use chain analysis to identify behaviors and thought patterns that contribute to depressive symptoms. This tool provides insight into what changes are needed and serves as a lifelong resource for self-awareness and growth.
What to Expect in our DBT IOP for Depression
DBT IOPs offer a comprehensive, immersive experience tailored to help you build skills and achieve lasting change. Here���s what you can expect:
Structured Schedule: The program meets Monday, Tuesday, Thursday, and Friday from 11 a.m. to 1 p.m. This consistency allows for regular practice and reinforcement of skills.Individual Therapy Sessions: Individual sessions are an important part of the IOP program. In individual sessions you���ll apply all the information you are learning in skills groups to your unique needs and goals. You have a choice to work one-on-one with one of our DBT-trained therapists or if you���re already working with a therapist outside our Center, we are happy to collaborate to integrate DBT skills into your ongoing treatment. You can continue to see current therapist.Group Skills Training: In group skills sessions, you���ll learn and practice DBT skills in a supportive environment. Sharing experiences with others fosters connection and reduces the isolation often felt with depression.Homework Assignments: Between sessions, you���ll apply DBT skills in your daily life. This practice solidifies your progress and helps you experience their real-world impact. This is key as progress comes from actually putting what you are learning into practice.Ongoing Support: For Center clients, we offer phone coaching outside of session hours, providing guidance as you apply skills in challenging situations. You and your therapist will talk about the hours available for skills coaching.Why Our DBT IOP Is Especially Effective for Depression
DBT���s structured approach and intensive support make it particularly effective for managing depression. Here���s why:
Faster Results: The intensive format accelerates learning and application of skills, often leading to quicker symptom relief. For someone who feels weighed down by depression, this can provide a much-needed sense of hope and momentum.Skill Development: DBT focuses on actionable tools that empower you to manage emotions and navigate life���s challenges effectively. These skills help you feel more in control of your life and better equipped to handle stress.Peer Support: Group sessions create a sense of community, reducing isolation and providing validation and encouragement from others who understand your struggles.Long-Term Resilience: By building skills like mindfulness and emotion regulation, DBT helps you develop a mindset that reduces the likelihood of future depressive episodes.A Transformative Difference: Our DBT IOP doesn���t just focus on managing symptoms���it aims to empower you to create a life worth living. Participants often share that they feel understood, supported, and capable of facing challenges they once thought insurmountable. The combination of expert guidance, peer connection, and practical tools can lead to profound, lasting change.Is DBT IOP Right for You?
If depression has been a persistent struggle and traditional therapy hasn���t brought the relief you need, a DBT IOP could be the transformative step you���ve been looking for. Our program provides the tools, support, and community necessary to help you regain control and build a life you value.
Recovery is possible, and you don���t have to face depression alone. If you���re ready to explore this intensive treatment option, call us at 713-973-2800. Let���s take the first step toward a healthier, more fulfilling life together.
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Taking Charge–Overcoming Depression in Our DBT IOP Program appeared first on Houston DBT Center.
December 12, 2024
How DBT Can Help You Manage Anxiety: Unique Strategies You Might Not Know
Dialectical Behavior Therapy (DBT) is well-known for its effectiveness in managing intense emotions, but did you know it can also be a game-changer for anxiety? While DBT is often associated with treating borderline personality disorder, its principles and techniques are highly effective for reducing anxiety and reshaping the way we respond to it.
If you’re looking for some fresh ideas to manage anxiety, here are ten unique ways DBT can help:
1. Willingness Over Willfulness
Anxiety often creates a battle between resisting discomfort and desperately trying to control outcomes. DBT encourages willingness, which means accepting the present moment and leaning into it instead of resisting.
Try this:
Visualize yourself “opening your hands” to the situation, both physically and mentally, and say to yourself, ���This is hard, but I���m willing to try.���
2. Pros and Cons for Avoidance Behaviors
Avoidance is a common response to anxiety, but it often reinforces the fear and makes the anxiety worse. DBT���s Pros and Cons tool helps evaluate the short-term comfort of avoiding anxiety triggers versus the long-term benefits of facing them.
Try this:Write down the pros and cons of facing versus avoiding a specific anxiety-inducing situation. Reflect on how avoidance impacts your goals and relationships over time.
3. Reality Testing with ���Check the Facts���
Anxiety thrives on distorted thoughts and worst-case scenarios. DBT���s Check the Facts skill teaches you to challenge these distortions with evidence-based thinking.
Try this:
Write down your anxious thought and ask, ���What evidence supports this?��� and ���What evidence doesn���t?��� Then, reframe the thought to reflect the full picture.
4. Find Your Wise Mind
Anxiety can tip the balance into either emotional overdrive or overly logical detachment. DBT helps you find Wise Mind, a state that balances emotion and reason for clear, grounded decision-making.
Try this:Practice brief Wise Mind meditations by visualizing a calm, wise advisor guiding you during moments of doubt.
5. Opposite Action with Physical Posture Shifts
Anxiety doesn���t just affect your mind; it impacts your body. Adopting a confident physical posture can send calming signals to your brain and reduce anxiety���s grip.
Try this:
When feeling anxious, stand tall, roll your shoulders back, and take deep breaths. Even smiling can counteract anxious tension.
6. Behavioral Activation for Anxiety Paralysis
Anxiety can leave you stuck, unable to move forward. DBT���s Behavioral Activation involves taking small, intentional actions to combat this paralysis.
Try this:Break a daunting task into tiny steps. Commit to working on it for just five minutes, knowing you can stop if needed���but you might find momentum to keep going.
7. Use Metaphors to Shift Perspective
Anxiety often feels overwhelming because we identify so closely with it. Metaphors can help create distance and reframe your experience.
Try this:
Picture your anxiety as a wave���it rises, crests, and falls, but it won���t last forever. Alternatively, think of anxiety as a radio playing in the background. You don���t have to engage with it; just let it be.
8. Practice Radical Acceptance of Uncertainty
One of anxiety���s biggest triggers is the fear of the unknown. DBT���s Radical Acceptance skill encourages embracing life���s uncertainties rather than fighting them.
Try this:Repeat the mantra, ���I don���t have to know everything right now.��� Pair this with mindfulness practices that focus on letting go of the need to control.
9. Create a ���Cope Ahead��� Toolkit
Preparation reduces anxiety about future challenges. DBT���s Cope Ahead strategy helps you proactively plan for anxiety-inducing situations.
Try this:
Identify potential triggers and brainstorm specific coping strategies for each one. Include sensory tools, grounding exercises, or affirmations in a physical or mental ���toolkit��� for quick access.
10. Leverage Creative Outlets
Expressing emotions through creativity can provide relief from anxiety while also channeling your energy into something meaningful.
Try this:Use journaling to externalize anxious thoughts or engage in a creative activity like painting, dancing, or playing music to express emotions physically.
Why DBT Works for Anxiety
DBT combines acceptance and change, helping you tolerate distressing emotions while building a toolkit of skills to reshape unhelpful patterns. Whether you���re battling generalized anxiety, social fears, or situational stress, DBT can provide a structured, empowering approach.
By incorporating these less common DBT strategies into your anxiety management routine, you can build resilience and gain a sense of control over your mind and body.
Would you like to explore any of these skills in greater depth or learn how to apply them to your unique challenges? Call us for DBT therapy.
If you found this post helpful, consider sharing it with someone who might benefit!
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post How DBT Can Help You Manage Anxiety: Unique Strategies You Might Not Know appeared first on Houston DBT Center.
Over Controlled Challenges: Overcoming Perfectionism
One of the characteristics of many OC individuals is perfectionism gone wild. Their need for excellence has grown into a perfectionism monster who can rule their lives. Recovering from perfectionism involves a combination of self-awareness, changing thought patterns and changing behavior. Here are some steps that can help:
1. Name the IssueRecognize that perfectionism is a problem that can have negative effects on your well-being and productivity. Perfectionism can keep you frozen and unable to take any steps toward your goals or it can drive you to constantly strive, strive, strive so that you are burnt out and exhausted and depressed. Pay attention to when you are experiencing urges for perfectionism. What does that feel like? Learn the signs of your own perfectionistic behavior.
2. Understand the Root CausesConsider the reasons for your perfectionism. These might include fear of failure, a desire for approval, or high expectations set by yourself or others. Maybe the roots are in your childhood. Were you constantly told how to be better? Were you told to constantly improve?
3. Set Realistic GoalsInstead of aiming for perfection, set achievable and realistic goals. Understand that mistakes are a natural part of learning and growth. Remind yourself that not everything needs to be done at such a high standard–sometimes good enough is good enough. Be wise about how you spend your energy and your time.
4. Challenge Those Perfectionistic ThoughtsReplace irrational beliefs and self-critical thoughts with more balanced and realistic ones. For example, instead of thinking “I must be perfect,” try “Doing my best is good enough.” Instead of “They will think I don’t know what I’m doing,” try “I choose my own goals and how I invest my energy and time.”
5. Focus on the Process, Not Just the OutcomeShift your focus from the end result to the process of completing a task. Appreciate the effort and learning involved. Maybe even enjoy the learning and progress!
6. Practice Self-CompassionBe kind to yourself when you make mistakes. Treat yourself with the same compassion you would offer to a friend in a similar situation. Being kind to yourself is good self-care.
7. Set BoundariesLearn to say no. Don’t take on too much. Understand that it’s okay to prioritize your well-being.
8. Practice Accepting ImperfectionSo imperfection is a natural and inevitable part of life. It just is! To be perfect will never be achieved. Celebrate your accomplishments, even if they are not perfect. Sometimes the imperfect is the most beautiful and most admired. Your accomplishments are to be celebrated no matter what.
9. Get perspective from those who know youTalk to friends, family, or a therapist about your struggles with perfectionism. Sometimes, an outside perspective can provide valuable insights and support. Maybe find an Imperfection Buddy who you can turn to when you find yourself caught up in the perfectionism cycle.
10. Gradual ExposureGradually expose yourself to situations where you allow imperfections. This might involve taking on tasks with less preparation or accepting help from others. Make mistakes on purpose. Send an email with errors, or misspell a word. Breathe and recognize that it really wasn’t so important to stress out over.
11. Mindfulness and Relaxation TechniquesPractices like mindfulness, meditation, and deep breathing can help reduce anxiety and promote a more relaxed approach to life. When you feel yourself getting anxious over not being perfect, remember to relax your body and let go of the body tension that is part of the cycle of anxiety.
12. Celebrate Small WinsAcknowledge and celebrate small achievements along the way. Recognize that progress is more important than perfection.
13. Focus on RelationshipsChange your focus from striving for accomplishments to focusing on growing relationships. Recognize that pushing others with your perfectionism (criticizing them or “helping” them improve usually doesn’t go well for developing close connections. Cheer yourself on when you just spend time being with others.
14. Give Up Comparing Yourself to OthersAvoid comparing yourself to others, especially on social media. Everyone has their own unique path and struggles.
15. Develop a Growth MindsetAdopt a mindset that values learning and growth over being perfect. Focus on how challenges can help you improve and develop.
16. Professional HelpIf perfectionism is significantly impacting your life, consider seeking help from a mental health professional who can offer tailored strategies and support.
Contact Mental Health Specialists in Houston & Texas Contact Us CONTACT LOCATION DBT Center: 1348 Heights Blvd, Houston, TX. 77008
Telehealth: All of Texas
ABOUT US TRAINING POLICIESAnti-Harassment & Discrimination Policy
The post Over Controlled Challenges: Overcoming Perfectionism appeared first on Houston DBT Center.
