Using Dialectical Behavior Therapy (DBT) to Heal from Trauma

DBT and Trauma

​Survivors of trauma can experience disruptions in many parts of their lives, whether that is in their personal, work, or social. Symptoms of trauma are often exacerbated by “triggers” or a stimulus that can cause an adverse emotional reaction, which can worsen symptoms of a mental health condition. One way to confront these emotional disruptions is to add tools to your coping toolbox. One powerful approach is Dialectical Behavior Therapy (DBT). Originally developed to treat borderline personality disorder, DBT has evolved into a versatile therapeutic tool that can help individuals cope with trauma, manage overwhelming emotions, and rebuild a sense of safety and stability.

What is Dialectical Behavior Therapy (DBT)?

Psychologist Dr. Marsha Linehan created DBT. She combined elements of cognitive-behavioral therapy (CBT) with principles of mindfulness. The term “dialectical” in DBT refers to balancing two opposing ideas—acceptance and change. In trauma therapy, this means acknowledging the pain caused by trauma while also working to develop skills that foster healing and growth.

The four key elements of DBT are as follows:

1. Mindfulness – Staying present and aware of your thoughts, emotions, and surroundings without judgment.
2. Distress Tolerance – Managing intense emotions in moments of crisis.
3. Emotion Regulation – Understanding and controlling emotional responses to reduce intensity.
4. Interpersonal Effectiveness – Building healthy relationships and asserting boundaries.

When applied to trauma recovery, these skills can provide concrete tools to help individuals regain control over their lives.

​

Why DBT Works for Trauma Recovery

Symptoms of trauma can overwhelm a person’s ability to process emotions and keep one foot in reality. Flashbacks, hypervigilance, dissociation, and intense emotional swings are common.

DBT teaches tools to work on these symptoms by:

• Teaching grounding techniques to remain connected to the present moment.
  
• Implementing distress tolerance skills to navigate emotions without resorting to harmful coping strategies.
  
• Focusing on improving self-talk, using unconditional positive regard and acceptance as a way to process the trauma.
  
• Offering emotional regulation strategies to reduce the emotional highs and lows often experienced after trauma.

By combining these elements, DBT helps individuals to tolerate distress and heal.

How the DBT Elements Support Trauma Healing

The four key elements of DBT can be utilized to heal from trauma by helping with the following:
1. Mindfulness: Finding Safety in the Present
​Trauma can leave you feeling stuck in the past or fearful of the future. Here is how mindfulness can help:

• Observe your thoughts and feelings without judgment.
• Use the 5-4-3-2-1 technique to anchor yourself in the present (five things you see, four things you hear, etc.)
• Practice deep breathing or guided meditation to self-soothe.

2. Distress Tolerance: Surviving Intense Emotions
When emotions are triggered related to the trauma, they can put a person into crisis mode. DBT provides tools to help you survive moments of crisis, such as:

• TIPP Skills (Temperature, Intense Exercise, Paced Breathing, Progressive Muscle Relaxation) to quickly and effectively put you in a calm state.
• Distraction Techniques like listening to music, engaging in hobbies, or focusing on practical tasks.
• Self-Soothing through comforting activities like wrapping yourself in a blanket or drinking a favorite tea.

3. Emotion Regulation: Taking Back Control
Trauma-related emotions can feel unpredictable and overwhelming. Here are some ways to emotionally regulate:

• Identify and name emotions to reduce their intensity.
• Challenge unhelpful thinking patterns.
• Build healthy habits like exercise, balanced eating, and regular sleep to stabilize your mood.
• Learning to regulate emotions helps you feel more in control and less reactive to triggers.

4. Interpersonal Effectiveness: Building Safe Relationships
Symptoms of trauma can cause stress in relationships and make trust difficult. Here is how interpersonal effectiveness skills help you:

• Assert your needs while respecting others.
• Set and maintain healthy boundaries.
• Communicate effectively, even during conflict.​

Finding Healing Through DBT

Healing from trauma is a marathon, not a sprint, and one you do not have to endure alone. DBT provides a roadmap of skill building that can help you learn emotion regulation, build resilience, and regain control of your life. By learning to balance acceptance and change, you can honor your pain while working toward a healthier, more grounded future.

If you or someone you know is struggling with trauma, The Feeling Space team has mental health professionals who are professionally trained in DBT. With the right tools and support, healing is possible. Schedule a session today!

Email: [email protected]
Phone: (424) 274-0518
Website: www.TheFeelingSpace.me