As a trauma therapist who uses Cognitive Processing Therapy to quickly treat PTSD, I have seen firsthand how self-sabotage can interfere with progress in therapy. Self-sabotage is a common behavior that can take many forms, including procrastination, self-doubt, and negative self-talk. When it comes to PTSD treatment, self-sabotage can be especially detrimental, as it can prevent clients from fully engaging in therapy and hinder their ability to make progress toward healing.

In this article, we will explore the ways self-sabotage can manifest during PTSD treatment and provide strategies for overcoming it.

Understanding Self-Sabotage as it Relates to Trauma

Self-sabotage is a self-defeating behavior that can interfere with achieving one's goals. It often stems from deep-rooted beliefs about oneself, such as feelings of unworthiness or fear of failure. And these negative beliefs about oneself are way too common after trauma. They're often irrational. But the brain believes them. 

I personally don't love the term "self-sabotage." Because nobody WANTS to sabotage their healing. I truly believe everyone with PTSD wants to get better. Things just seem helpless. And it's scary to get your hope up that you'll feel better. Maybe you've been disappointed before. So, while I'll use that term throughout this blog post, I do want to put my own opinion out there which is that self-sabotage is kind of a flawed term.

That said, in the context of PTSD treatment, what I've had many clients refer to as self-sabotage can show up in several ways:

Avoidance

Avoidance is a common trauma response that can take many forms, such as avoiding reminders of the trauma, staying away from certain places or situations, or even avoiding emotions altogether. While avoidance may bring temporary relief, it is ultimately counterproductive and can actually maintain the PTSD. It's like a Chinese finger trap - the harder you pull away from it, the tighter it grips you. Avoidance can lead to a vicious cycle where the more you avoid, the more power you give to the trauma. But by confronting the trauma and the associated emotions, you can gradually break free from the trap and move towards healing.

Unfortunately, the traumatized part of your brain has trouble believing this. It hurts so bad when you start to lean into the trauma that your brain just wants to run. And there is some temporary relief that happens when you avoid which just reinforces the avoidance. But the truth is you just become more stuck. The PTSD symptoms and horrible memories become more deeply rooted. Simply put, avoidance is a common but very unproductive response to trauma.

Negative self-talk

Negative self-talk can undermine confidence and create self-doubt. It can be a powerful force in perpetuating feelings of shame and worthlessness.

Negative self-talk after trauma can contribute to self-sabotage in PTSD treatment. These thoughts often revolve around feelings of shame, guilt, or inadequacy. And, they can lead to a sense of hopelessness or helplessness. When individuals hold these beliefs, they may be more likely to avoid treatment or engage in behaviors that undermine their progress. However, it's important to recognize and challenge these negative thoughts to overcome self-sabotage and achieve healing.

Perfectionism

Striving for perfection can set unrealistic expectations and lead to feelings of failure. However, perfectionism is often a coping mechanism used by trauma survivors. A trauma survivor may use perfection as an attempt to regain a sense of control. Yet, it can lead to self-sabotage in PTSD treatment as it creates unrealistic expectations. Perfectionism can cause individuals to focus on minor details, rather than the bigger picture. This can result in feelings of failure, frustration, and self-doubt when things don't go exactly as planned.

Procrastination

Procrastination is another common form of self-sabotage that can hinder progress in trauma recovery. Delaying tasks can serve as a coping mechanism. It's the brain's way of avoiding confronting uncomfortable emotions or situations. It can also serve as a way to create excuses for not doing the work required in therapButver, procrastination ultimately hinders progress in the recovery process. And, addressing this behavior can be a crucial step toward healing. As a clinician who specializes in trauma therapy, I work with my clients to identify underlying reasons for procrastination and to develop strategies to overcome this behavior.

Strategies for Overcoming Self-Sabotage Through Effective PTSD Treatment

Facing what happened is tough. And it may be hard to believe in yourself again. Some days you don't feel strong enough to even face the past. So, you avoid facing it. And that's a perfectly normal, understandable reaction. But it's not helping you heal.

So, we need to overcome that tendency to avoid or self sabotage if we're going to effectively treat your PTSD. Here are some ways I work with my clients to overcome self-sabotage during PTSD treatment:

Normalize Self-Sabotage

I start by helping my clients understand that self-sabotage is a normal and common response to the stress and trauma associated with PTSD. By acknowledging that self-sabotage is a common obstacle, my clients are able to let go of some of the shame or guilt they may feel and recognize that they are not alone in this struggle.

Develop a Strong Therapeutic Alliance

Building a strong therapeutic alliance is critical to overcoming self-sabotage. In fact, research shows that having a strong therapeutic relationship is one of the most important things that influence if therapy actually works. I tell my clients you don't have to think we'd be friends outside of the therapy room. In fact, I ethically can't be your friend. BUT, you do have to feel like you can trust me. You do need to feel like your trauma therapist understands where you're coming from. And feel comfortable knowing they aren't judging you. Because the things you have to talk about are pretty darn vulnerable.

So, trust and rapport are key components of a successful therapeutic relationship. Therefore,  I work to create a safe and supportive environment where my clients feel comfortable sharing their thoughts and emotions.

Foster a Growth Mindset

A growth mindset can be incredibly helpful when addressing self-sabotage in PTSD treatment. But the truth is that it can be hard to have a growth mindset after trauma.

Identify and Challenge Negative Thoughts

Because negative thoughts are SO common in PTSD, it's essential that we treat them directly in therapy. And, negative thoughts and beliefs can fuel self-sabotage in PTSD treatment. I work with my clients to identify negative thoughts and beliefs that are holding them back.

Now, I have to point out here that I don't directly tell my clients, "That negative thought isn't true." Their brain would just list all of the (often totally made up) reasons it IS true. Instead, the most effective trauma therapy modalities walk the client through the process of challenging these beliefs themselves. This is why Cognitive Processing Therapy is my favorite PTSD treatment. It works on these negative thoughts really directly. By replacing negative self-talk with more positive and realistic thoughts, my clients are able to shift their mindset and make progress toward their goals.

Practice Self-Care

Finally, I encourage my clients to prioritize self-care as they work towards overcoming trauma. This can include activities such as exercise, meditation, or spending time in nature. Honestly, self-care looks a bit different for everyone. By taking care of themselves both physically and mentally, my clients are better equipped to handle the challenges of PTSD treatment and stay committed to their recovery.

Confront Self-Sabotage is Important for Trauma Healing

Self-sabotage can be a common obstacle for those seeking treatment for PTSD. But, with the right approach and tools, it's possible to overcome self-sabotage. Then, you can make significant progress toward recovery. As a Cognitive Processing Therapy therapist, I work with my clients to normalize self-sabotage, develop a strong therapeutic alliance, foster a growth mindset, identify and challenge negative thoughts, and practice self-care. By addressing self-sabotage head-on, my clients are able to stay committed to their recovery and achieve long-lasting healing.

Help Confront Self-Sabotage & Healing from Trauma in the Kansas City Area

If you or a loved one are struggling with PTSD, self-sabotage, and other trauma-related symptoms, know that there is help available. Don't let trauma continue to control your life. Our 1-2 week intensive trauma program is designed to provide the tools and support needed to confront self-sabotage and work toward healing from trauma. And to help you jumpstart the healing process quickly.

As a trauma therapist with training and experience in Cognitive Processing Therapy, I am committed to helping you overcome the effects of PTSD. I believe you can create a fulfilling life after trauma. I've watched clients who have been through unimaginable trauma find meaning again. And we've designed this program to help you find that healing quickly. With our trauma-intensive program, you will have the opportunity to work through the worst of the trauma treatment quickly and receive individualized support from me. You'll come into our office in Lee's Summit twice a day for 60 minutes and work with one of our most skilled CPT Trauma therapists directly. So, don't let self-sabotage hold you back any longer. Contact Aspire Counseling today to take the first step towards healing and reclaiming your life.