{"id":7506,"date":"2019-07-06T09:43:53","date_gmt":"2019-07-06T09:43:53","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=7506"},"modified":"2021-06-16T14:32:19","modified_gmt":"2021-06-16T14:32:19","slug":"14-coping-strategies-to-combat-borderline-personality-disorder","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-coping-strategies-to-combat-borderline-personality-disorder\/","title":{"rendered":"14 Coping Strategies to Combat Borderline Personality Disorder"},"content":{"rendered":"\n
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Borderline Personality Disorder, also called BPD, is listed in the DSM 5 (current version Diagnostic Statistical Manual for the American Psychological Association).  It is treatable.  The number one recommended treatment for it is Dialectic Behavioral Therapy\u2026 which can be manageable to pay for over time.  <\/p>\n\n\n\n

It is helpful to practice some healthy coping skills in daily living to feel better, for individuals that have this sensitivity.  Practicing these daily and considering them can truly improve a person with BPD\u2019s quality of life, relationships, and overall health.  Find which ones you like best and also that you notice work effectively for you.  <\/p>\n\n\n\n

You may find that one that wasn\u2019t working very effectively for you, or that you didn\u2019t enjoy much, works very well later on in life for you\u2026 as maybe the others have kind of burned out on their effectiveness, if used too much, potentially.  <\/p>\n\n\n\n

In the end, do what works for you, but I would encourage you to at least try them all, if you are comfortable doing so.  <\/p>\n\n\n\n

1. Music:  <\/strong><\/h3>\n\n\n\n

Listening to music <\/a>that projects a feeling of the one you want to feel is a great way to become closer to being in that mood.\u00a0 This is a very healthy way to transition your state of being; and it works like a charm.\u00a0 Many studies show that listening to music alters a person\u2019s state of mind.\u00a0\u00a0<\/p>\n\n\n\n

People while listening to classical usually tend to feel more intelligent, more organized, and more calm and collected.  For you, there may be certain bands or musical singer songwriters that give you certain states.  <\/p>\n\n\n\n

Start to pay attention to how your mood changes based on the genre you are listening to and use that information to your advantage (as well as those around you) in life.  Your quality of life, quality of relationships, and peace of mind should begin to show improvement within a week. <\/p>\n\n\n\n\n\n\n\n

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2. Do an Activity:  <\/strong><\/h3>\n\n\n\n

Walking outside, learning a new skill, or groom your pet are a few examples of an activity <\/a>to set your sights on, get your blood moving, and your spirit onto a positive goal and off of any potential negative experience you may be having.\u00a0\u00a0<\/p>\n\n\n\n

People with borderline personality disorder tend to experience their emotions in a very deep way.  This can be a beautiful, or a deadly thing.  Peaceful moments are that much more peaceful, joyous occasions that much more joyful\u2026 but\u2026 sensitive hurtful moments can feel that much more desperate.  <\/p>\n\n\n\n

Try writing in a journal\u2026 telling your story through a narrative format (pair it with good music for double the positive effect).  Cleaning your space is another good option of doing an activity with positive outcomes to focus your mind on when times feel hard.  <\/p>\n\n\n\n

Setting your mind on something that makes sense in the real world… this can be very helpful when times are hard, relationships are confusing, or things seem bleak and lonely.  Invite a friend (even a new one) if you so desire.  <\/p>\n\n\n\n\n\n\n\n

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3. Deep Breathing:  <\/strong><\/h3>\n\n\n\n

For centuries, practitioners of meditation <\/a>and mindfulness, such as monks, buddhists, and more, have advocated for the benefits of deep breathing exercises for calming the mind and the spirit, as well as promoting good physical health and stress relieving properties overall.\u00a0\u00a0<\/p>\n\n\n\n

In the case of BPD in particular, this has been prescribed and encouraged.  Many individuals who experience the ebbs and flows of BPD\u2026 for instance the unstable sense of self\u2026 the extreme discomfort or fear of rejection\u2026 for these individuals\u2026 calming down by practicing focusing on the stable, ever present, life-giving breath can be reassuring, stabilizing, and rejuvenating\u2026 almost resetting the mind and focus (or drishti in Sanskrit).  <\/p>\n\n\n\n

Simply counting in on the in-breath, and counting out to the equal number on the out-breath can do wonders if practiced occasionally in hard times, or at the start of a difficult task, to center the mind and body at one time, together.  <\/p>\n\n\n\n\n\n\n\n

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4. Join a Support Group:  <\/strong><\/h3>\n\n\n\n

Honestly, nearly any form of support will do\u2026 it does not have to be in the form of a traditional support group<\/a>, although\u2026 I will encourage this form as the ideal version\u2026 simply because some individually based relationships can become complicated.\u00a0\u00a0<\/p>\n\n\n\n

A group gives individual connections a chance, but also allows the entire or whole group to be there to perceive from an outside perspective what is going or has gone on, and be able to give feedback or group-support (which is sometimes more powerful than individual support) when problems arise.  <\/p>\n\n\n\n

Problems will arise, as they do for any person, not just the ones who experience BPD.  Even though it might feel a little unusual at first, you might even try out a few different groups to see if you like one more than another.  In the end, though\u2026 try to find a group you can attend regularly.  <\/p>\n\n\n\n

There is almost nothing more valuable than having a group of people who know you, that you can relate to, and who are there to make positive progress and care for one another as an ultimate goal. <\/p>\n\n\n\n\n\n\n\n

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5. Practice Patience:  <\/strong><\/h3>\n\n\n\n

This honestly sounds like almost nonsense\u2026 but it is simply true that when strong, difficult, painful emotions arise\u2026 they basically always cannot last more than about two hours before they inevitably subside.  Often times, they last far less time than that.  <\/p>\n\n\n\n

The point is to ride through those difficult times without reacting to them.\u00a0 You can even try timing it (meanwhile practicing deep breathing exercises<\/a>, listening to your favorite soothing music, and going for a walk in nature) to test this point.\u00a0 You can also try calling a friend or someone from your support group to talk through your difficult moment.\u00a0 It all depends on specifically what you are going through in that particular moment.\u00a0\u00a0<\/p>\n\n\n\n

If you are feeling like you don\u2019t know who to trust\u2026 you might prefer a solo activity with music and deep breathing\u2026 if you are feeling isolated and lonely, you will likely benefit more from calling someone from your support group to try to figure out why you are feeling so badly, or simply just to be there for you in your time of sadness.  There is always a way\u2026 always.  People care about you, I promise. <\/p>\n\n\n\n\n\n\n\n

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6. Help Someone Else:  <\/strong><\/h3>\n\n\n\n

Many studies within the brain<\/a>, behavior, and social sciences have been showing some really positive results in people with depression, anxiety, and BPD when they plan and do something helpful or kind for another person.\u00a0\u00a0<\/p>\n\n\n\n

It is pretty irrefutable evidence that has come up for this.  The belief behind how it is working, is that we are taking the focus off of ourselves for a small period of time\u2026 and the empathetic reaction we get upon even simply believing we have made a positive difference for another person, let alone seeing the joy or relief they experience, provides the giving individual with that much more joy and relief and self-satisfaction.  <\/p>\n\n\n\n

While altruism (ultimate selflessness) is still a debate within these research communities\u2026 the practice of giving and helping others still works.  And that counts for a lot, when finding relief from emotional discomfort is hard to come by, such as in a good number of cases of BPD.  Not to mention the positive social relations impact and positive community building this achieves for the giving individual.  <\/p>\n\n\n\n\n\n\n\n

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7. Mindfulness:  <\/h3>\n\n\n\n

Mindfulness is full experiencing life.\u00a0 It is becoming utterly aware of your present moment.\u00a0 This is often paired with exercises such as deep breathing, but it is so much more than that.\u00a0 It is a great complimentary therapy<\/a>, and awesome for awareness in life.\u00a0\u00a0<\/p>\n\n\n\n

While mindfulness is often most enjoyable practiced while in positive moments (such as when enjoying a beautiful, delicate meal, or while practicing healthy invigorating exercise, such as yoga, walking, or biking, or while exploring new beautiful landscapes) once you have the hang of it, it can prove very helpful in becoming aware of what got you to a distressing state.  <\/p>\n\n\n\n

When you start walking through your life mindfully\u2026 then, you become able to retrace your steps when things start to \u201cgo off the rails\u201d a little bit, or you find yourself feeling overwhelmed or stressed out or sad.  This becomes information to avoid these same pitfalls that got you in your future.  This is what real power is.  Make sure to take breaks and counter this with relaxation times, each day.<\/p>\n\n\n\n\n\n\n\n

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8. Pray:  <\/strong><\/h3>\n\n\n\n

Some individuals surely will not be a fan of this coping skill.  Great\u2026 you do not have to use it.  For those who would like to have this option up their sleeve, or in their pocket, for hard times\u2026 it is here.  <\/p>\n\n\n\n

Many, many people find relief\u2026 hope\u2026 and encouragement, and even strength in prayer.  This may not be a technique you use all the time, but when you want to use it\u2026 it\u2019s here.  Some people claim to see real results when they \u201cstay connected to their higher power\u201d and the like.  <\/p>\n\n\n\n

If you believe yourself to be interested in this side of life, assuming you believe in it, you might allow yourself to explore groups who gather to explore the same subject.\u00a0 There are a variety, really just a ton of interests out there.\u00a0 Try to choose ones that are pro-social, pro-supportive, and pro-health<\/a>.<\/p>\n\n\n\n\n\n\n\r\n

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