Managing BPD with DBT Over Summer Break
Vacation Mode: Dealing with BPD when on Break
BPD Doesn’t Define You.
Summer is a time many people look forward to—longer days, vacations, and opportunities to connect with loved ones. For people with borderline personality disorder (BPD), it can bring a whole set of unique challenges.
Picture this:
You’re on a long-awaited trip with your partner, which was “supposed” to be a relaxing, amazing getaway. Instead all you feel is a crap ton of overwhelm. Your emotions feel out of control. So out of control that they feel like an angry tornado inside your head.
You’re worrying about saying the wrong thing, sensing tension that may not even be there. You keep replaying that disagreement over and over in your mind, until it feels like you’re going to explode. You try to convince yourself otherwise; that it’s all in your head. You feel like you’re going crazy.
You keep wondering if they regret you coming along, thinking, “What if they don’t want me around?” All you can think about is impending rejection. How can you possibly relax, let alone enjoy yourself, “knowing” you’re going to be left all alone. It’s happened before.
If you’ve found yourself struggling with intense emotions or relationships during summer, you’re not alone. These experiences aren’t a personal failure—they’re part of the complex emotional challenges that come with BPD.
Why Can Summer Feel So Hard When You Have BPD?
Summer, while viewed by most as a time to rest and relax, socializing, and vacationing, often brings up additional struggles for those with BPD.
Heightened Expectations: Summer is often portrayed as a time for relaxation and fun, which can create pressure to feel “happy” or “normal.” When emotions don’t align with these expectations, it can lead to feelings of inadequacy or self-judgment.
Flexible Time: Whether it’s a vacation from work or school, the lack of routine can make it harder to manage emotional dysregulation. For someone with BPD, an unpredictable schedule can provide additional feelings of dyscontrol.
Relationship Stress: Summer often involves spending extended time with loved ones, whether traveling together or participating in social events. While these experiences can be rewarding, they can also amplify fears of rejection, misunderstandings, or conflicts, creating emotional strain.
The good news?
Dialectical Behavior Therapy (DBT) is a comprehensive treatment to help you navigate these challenges, find balance, and create meaningful moments, even during the most emotionally demanding times.
BPD is a Complex Disorder & Needs a Comprehensive Treatment like DBT
Often when people think of DBT, they focus on DBT Skills Training. While learning skills is a core part of DBT treatment, DBT is much more than that. A truly comprehensive DBT program consists of four key components, each designed to provide the structure and support needed for real, lasting change.
DBT Individual Therapy
One-on-one sessions with a DBT therapist provide personalized support tailored to your specific struggles. Whether you’re navigating relationship nightmares, managing emotional intensity, or just trying to make it though the summer without punching someone, DBT therapy will help you create a life that’s worth being a part of.
DBT Skills Training
In DBT Skills Training, you’ll learn essential skills and strategies for emotion regulation, distress tolerance, mindfulness, and interpersonal effectiveness. These skills help you handle overwhelming emotions, reduce impulsive behaviors, and improve relationships—especially helpful during the unpredictable summer storms (i.e., your boo’s last minute cancelations, group trip drama, misreading a text and spiraling, feeling left out of plans, or struggling with the pressure to have the “perfect” summer).
DBT Phone Coaching
Life doesn’t stop between therapy sessions, and challenges can arise unexpectedly. Phone coaching provides real-time support, allowing you to reach out to your therapist for guidance when you need help applying DBT skills in difficult situations, like handling travel stress or de-escalating conflicts. It’s for when you need help putting what you’ve learned in therapy and skills training IRL.
DBT Consultation Team
Behind the scenes, DBT therapists participate in a consultation team to ensure they provide the most effective treatment. This team approach helps therapists stay balanced and offer the best possible care, ensuring that clients receive the comprehensive support they need. (After all, DBT therapists need support too.)
Dialectical Behavior Therapy is designed to be more than just a coping toolkit—it’s a structured, evidence-based, comprehensive treatment that provides the consistency and support necessary to create meaningful, lasting change. Whether summer brings excitement, anxiety, or a mix of both, DBT can help you navigate summer break with greater confidence and stability.
How DBT Helps
DBT isn’t just about learning skills—it’s about tackling the deep emotional and relationship struggles that can make summer feel especially overwhelming when you have BPD. Consider the following examples.
BPD Relationship Stress:
Whether it’s spending extended time with a partner or navigating group dynamics on vacation, relational challenges can feel magnified during summer. DBT helps clients learn how to effectively understand their relationships, communicate effectively, and manage conflict with greater confidence.
Fear of Abandonment in BPD:
For many with BPD, the fear of rejection or being left out can intensify during vacations or social gatherings. DBT provides tools to navigate these fears effectively, reducing impulsive reactions and fostering trust.
BPD & Emotional Sensitivity:
Summer plans and vacays often change with unexpected hiccups, which can heighten emotional reactions. DBT helps clients recognize patterns in their emotional responses and develop healthier ways to cope with the emotional challenges.
The Philadelphia DBT Difference
What sets DBT apart is it’s comprehensive approach. It’s about transforming how you relate to yourself, your emotions, and your relationships. Through DBT, clients gain strategies and confidence needed to navigate summer’s stressors while building meaningful connections and experiences.
In my practice, I’ve worked with clients who found summer overwhelming—whether it was the emotional spiral triggered by a friend taking too long to text back, the distress of seeing others post “picture-perfect” vacations on social media, or the anxiety of feeling disconnected from others. Through DBT, they’ve learned how to navigate these challenges with more stability, making it possible to engage in a way that feels manageable and authentic to them.
Turning Summer & Vacay Challenges into Opportunities with Philadelphia DBT
Despite this time of year being seen as time for recuperation and rest, summer can bring unique challenges for individuals with BPD. This can also be a season of transformation and connection. With DBT therapy, you can learn to navigate emotional triggers, strengthen your relationships, and create a life that feels balanced and fulfilling—no matter the season.
Your Philadelphia DBT Therapist
You don’t have to navigate the chaos alone. DBT therapy can help you manage intense emotions, build stronger relationships, and create a life that feels fulfilling—season after season. If you're ready to take the next step, reach out today.