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Building Bridges After the Break: How DBT Supports PTSD Recovery

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • May 29

DBT supports PTSD recovery by helping individuals regulate overwhelming emotions, tolerate distress safely, and rebuild a sense of self that trauma often fractures. Through skills like mindfulness and emotional regulation, DBT supports PTSD recovery not just by managing symptoms, but by empowering survivors to reclaim their lives with resilience and self-compassion.

Building Bridges After the Break: How DBT Supports PTSD Recovery

When we think of Post-Traumatic Stress Disorder (PTSD), images of flashbacks, anxiety, and emotional flooding often come to mind. But beneath the surface of these symptoms lies a deeper struggle: the feeling that your inner world is unmanageable, unsafe, or disconnected from who you once were. For many, Dialectical Behavior Therapy (DBT) offers not just coping skills—but a compassionate map back to themselves.


Originally developed by Dr. Marsha Linehan for individuals with Borderline Personality Disorder and chronic suicidality, DBT has become a lifeline for many living with PTSD. Why? Because DBT doesn’t just treat symptoms—it teaches people how to navigate the emotional storms trauma leaves behind.



The Four Pillars of Healing


At the heart of DBT are four core skill areas: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. For trauma survivors, these aren't just therapeutic tools—they’re survival skills reimagined.


  • Mindfulness helps individuals reconnect with the present moment, anchoring them during flashbacks or dissociation. Many trauma survivors feel "hijacked" by the past; mindfulness gives them back a sense of agency over their attention and body.


  • Distress Tolerance equips clients to ride out emotional pain without resorting to harmful coping strategies like self-harm, numbing, or avoidance. In DBT, clients learn crisis survival skills that offer real alternatives—like grounding exercises, the TIPP skill (Temperature, Intense exercise, Paced breathing, Progressive relaxation), and self-soothing.


  • Emotion Regulation teaches clients how to name, understand, and manage overwhelming feelings like shame, rage, or fear. Instead of being controlled by emotions that don’t make sense, clients build a toolkit for emotional clarity and balance.


  • Interpersonal Effectiveness helps trauma survivors relearn how to relate to others. When PTSD results from relational trauma—like abuse, betrayal, or abandonment—this skill set empowers clients to set boundaries, ask for what they need, and rebuild trust slowly and safely.


DBT Meets Trauma: What Makes It Work?


What sets DBT apart from traditional trauma therapies is its balance of acceptance and change. Many trauma survivors feel pressure to "get over it" or to always be working toward healing. DBT acknowledges that it’s okay to feel broken and want to move forward. Clients are taught how to hold two truths at once: “This pain is real, and I can still build a life worth living.”


For individuals with PTSD, particularly complex trauma or co-occurring issues like self-harm, substance use, or dissociation, DBT provides a structured, skill-focused approach that doesn't re-traumatize. Instead of diving straight into trauma narratives, DBT helps clients stabilize first—so that when trauma processing happens (often with EMDR, CPT, or prolonged exposure), the emotional foundation is stronger and safer.


When Healing Feels Possible Again


One of the most beautiful things about DBT is its validation. Survivors often hear, “What happened to you was terrible—but your reactions make sense.” In a world that may have dismissed their pain, DBT offers a new kind of truth: you are not broken beyond repair.


Whether taught in group sessions, individual therapy, or integrated with trauma-specific treatments, DBT can gently guide clients from survival to self-understanding. It's not about rushing to "fix" trauma—it's about learning to live alongside it, with dignity, skill, and hope.



So here’s the real question:


What if the first step in healing trauma isn’t reliving it—but learning the skills to hold your pain with compassion?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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Flawed and Still Glorious: The Beauty of Imperfection

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • May 28

The beauty of imperfection is that it invites us to show up as we are—unfiltered, messy, and deeply real. In a world that pressures us to perform perfection, the beauty of imperfection reminds us that being human is more than enough.

Flawed and Still Glorious: The Beauty of Imperfection

Perfection is a moving target. We think we’ll finally be “enough” when our to-do list is done, our body is different, our emotions are quieter, or our life looks like someone else's curated highlight reel. But here’s the truth: the relentless pursuit of perfection doesn’t bring peace—it steals it.


From a mental health perspective, perfectionism can be a powerful (and painful) illusion. It whispers lies like “You can’t rest until it’s done right,” or “You’ll be loved more if you’re better, thinner, calmer, smarter.” These thoughts feel like facts, but they’re often old stories we’ve inherited from critical parents, high-pressure environments, or a world that markets worthiness like a product.



Fighting the Myths (with Daily Examples)


Let’s untangle a few common myths perfectionism sells us—along with how they show up in everyday life.


  • Myth: “If I make a mistake, people will think less of me.”Reality: Mistakes make us relatable. Example: You forgot your lines during a presentation. You apologized and moved on—but later, a coworker told you it helped her feel less nervous about her own mistakes.


  • Myth: “I should be able to handle everything calmly all the time.”Reality: Emotions are not proof of failure—they're proof you're human. Example: You lost your temper with your child after a long, exhausting day. You apologized and repaired the moment. That taught your child more about love and accountability than pretending to be perfect ever could.


  • Myth: “If I’m not the best, I’ve failed.”Reality: You don’t have to be the best to be valuable. Example: You baked muffins for a school fundraiser, and they came out lopsided. You brought them anyway—and they were the first to disappear.


  • Myth: “If I show my struggles, I’ll be a burden.”Reality: Sharing honestly can deepen connection. Example: You told a friend you’re struggling with anxiety. Instead of pulling away, they thanked you for trusting them and shared their own story.


Perfectionism often disguises itself as high standards, but at its core, it’s fueled by fear—fear of rejection, of failure, of not being worthy. It’s protective, but it’s also limiting. And healing often starts when we stop trying to be perfect and start practicing being present.


The Beauty in the Cracks


There’s a Japanese art form called kintsugi, where broken pottery is repaired with gold. The cracks aren’t hidden—they’re highlighted. Why? Because the flaw becomes part of the story. It becomes something more beautiful than before.


What if we treated ourselves that way?


What if we allowed our tears, scars, stumbles, and awkwardness to be part of our wholeness—not evidence against it?


What if our imperfect selves were already more than enough?



The Mental Health Shift


Replacing perfectionism with self-compassion isn't about lowering standards—it's about shifting the standard to something more real. It's about choosing progress over perfection, connection over comparison, and authenticity over approval.


Here’s one tool to help:Next time an irrational thought creeps in—“I should be better,” or “This isn’t good enough”—try gently asking yourself:


  • “Who told me that?”

  • “What if that’s not true?”


You might be surprised how often the pressure doesn’t even belong to you.


Imperfect, But Fully Alive


  • Burned dinner? You still fed yourself or your family.

  • Missed a deadline? You’re learning to juggle a full plate, not failing.

  • Had a hard parenting day? You’re showing up the best you can—and that's always enough.

  • Said the wrong thing in a conversation? You can repair and grow.


Imperfection isn’t the opposite of beauty—it’s part of it. Your real, raw, messy, unfinished self is not just acceptable. It’s meaningful. It’s powerful. It’s human.


Now Ask Yourself…


What parts of yourself are you still hiding because you think they have to be perfect first?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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Wounds Without the War: The Silent Toll of Secondary PTSD

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • May 26

The toll of Secondary PTSD can be just as heavy as firsthand trauma, especially for caregivers and professionals who carry the emotional weight of others’ pain. Without proper support and boundaries, the toll of Secondary PTSD can quietly erode a person’s well-being, leaving them overwhelmed, disconnected, and emotionally exhausted.

Wounds Without the War: The Silent Toll of Secondary PTSD

You didn’t experience the trauma yourself—but why does it feel like you did?


When we think about Post-Traumatic Stress Disorder (PTSD), we often picture combat veterans, survivors of violence, or those who’ve endured life-threatening events. But trauma doesn't always knock directly on your door. Sometimes, it creeps in through someone else’s—through the stories we absorb, the pain we witness, and the people we love.


This is the world of Secondary PTSD—a quiet, consuming form of trauma that affects those who support, care for, or work closely with people who’ve endured traumatic experiences. And unlike its better-known counterpart, secondary PTSD often goes unspoken, unseen, and untreated.


What Is Secondary PTSD?


Secondary PTSD, also known as vicarious trauma or compassion fatigue, occurs when someone develops trauma-related symptoms as a result of exposure to another person’s trauma. This is commonly seen in mental health professionals, emergency responders, nurses, social workers, and even loved ones of trauma survivors.


Imagine listening, day after day, to heartbreaking stories of abuse, war, loss, or violence. Over time, these stories begin to lodge themselves in your psyche. You might feel anxious, emotionally numb, avoidant, or overly alert. You may start having nightmares or flashbacks—not of your own memories, but of someone else’s suffering.


You’re not weak. You’re not overly sensitive. You’re human—and you’re absorbing more pain than the body or brain was ever meant to carry.



When Caring Hurts


For many, the hardest part of secondary PTSD is the guilt. You might tell yourself: “It wasn’t my trauma. I have no right to feel this way.” But that guilt only deepens the damage.


In fact, studies show that secondary trauma can mirror the symptoms of direct PTSD—including intrusive thoughts, mood swings, hypervigilance, depression, and burnout. Yet many who suffer feel they must push through for the sake of their clients, loved ones, or patients.


This constant emotional labor leads to chronic fatigue, emotional detachment, and a loss of joy—especially in the very work or relationships that once brought purpose.



Self-Care Isn’t a Luxury—It’s Lifesaving


The antidote to secondary trauma isn’t to stop caring—it’s to care for yourself just as fiercely. Self-care in this context goes far beyond bubble baths or days off. It’s about deep, sustainable habits that protect your mental and emotional reserves.


This might look like setting emotional boundaries, getting supervision or consultation, practicing mindfulness, debriefing after difficult sessions, or attending therapy yourself. It’s recognizing when you’re over-capacitated and learning how to step back before burnout takes hold.


Rest, reflection, and regulation are essential—not selfish. They’re what allow you to keep showing up with integrity and compassion, without losing yourself in someone else’s story.


Final Thought:


If you can absorb trauma secondhand, shouldn’t you deserve healing firsthand?


💬 Ready to start your own healing journey?


Book a session with one of our compassionate therapists at Moody Melon Counseling. We’re here when you’re ready. 🍉



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