Helpful Habits For Someone Living With BPD
Daily Habits you can start developing now!
Borderline Personality Disorder is treatable! You're not stuck, and you're not alone! #RecoveredBorderline
For those who suffer from, or are close to someone who suffers from #BorderlinePersonalityDisorder (#BPD) you know how sporadic emotions can be.
Here are some useful tricks to help yourself (or your loved one) through the next inevitable rough patch.
#Practice is key, and over time you can learn to #control your emotions easier and easier!
Let's start with the obvious. #Breathing
Take a deep breath, focusing on how cool the air feels on your nose as you inhale. Hold for a moment and slowly exhale. While exhaling, visualize any negative energy (anxiety, anger, fear, etc.) leaving your body; the slow extended exhale carrying it far away from you.
Repeat this several times making sure to relax the muscles in your body with each breath. As your body relaxes, your emotions should shortly follow, at least to a degree.
To learn more about #BreathingTechniques check out: Paranayama: The Vedic Science of Breath
If you find breathing techniques helpful, #Meditation could open up a whole new world for you! With reduced stress and anxiety as two of its many benefits, it's a good option to explore. Increased, focus and control are two more top-ranking benefits. This can be extremely beneficial to a Borderline, as it helps you practice control in all things, as a way of life. The longer you practice, the easier it will become. (Hopefully second nature soon! Fingers Crossed :)
Here's a #BestSeller that's great for Beginners! Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday
My personal favorite! #Music
I find it so easy to get lost in the melody, or lyrics of a song. I have a playlist that drives my family insane. I, to an extent, get addicted to the emotional high that comes from listening to my favorite tunes.
This might not be the same for everyone.. but I highly recommend you give it a try! Turn on one of your favorites and just relax and try to "feel" the music.
For more on this, check out: Music Medicine: The Science and Spirit of Healing Yourself With Sound
#Music is my personal FAVORITE form of "medicine!"
I came across a technique known as 5-4-3-2-1, and I think it's a great technique for anyone, borderline or not!
It's a very simple 5 steps, that help to calm building emotions by "distracting" ALL of your senses with things in the present moment.
As a species, we live in the past and future more often than we live in the present. So often actually, that we don't even realize we are doing it most of the time.
Dwelling on the past, no matter how much, will never change it; and dreaming about the future will not achieve you anything (except discontentment.) Unless you put those dreams into action in the present.
Here are the steps!
5: Acknowledge 5 things around you.
This could be anything. A window, a piece of furniture, a flower
When noticing things around you, try to pick things that bring joy to you; every little bit helps! (bright colors etc, take note of what YOU love in EVERYTHING, ALL THE TIME!)
4: Touch 4 things around you.
Your hair, a pillow, a pet
3: Notice 3 sounds you hear around you.
A clock, a bird, an ac unit
2: Notice 2 things you can smell.
Take a little walk if you need to.
Soaps, Nature, Fabric
1: Notice a taste.
Gum, mints, maybe a hint of what you had for lunch.
Practicing this will help you in many aspects of life. After all, the past and future are determined by the present.
Here's a helpful guide! A Guide to the Present Moment
If you need something a little more drastic, try holding ice in your hand, or putting a cold damp cloth on your neck.
Asking Siri to tell you a joke might not be the best way to make you laugh, but if you have a funny instance that makes you laugh every time you think about it, try that! (even faking a smile can start to turn things around!)
Stress Ball Set of 3 (different resistance)
Ride It Out
When all else fails... Ride it out!
Yes, people with #BPD have emotions that last longer than the average person, however, nothing lasts forever! Remind yourself that this feeling IS temporary, and whatever you do now, you will have to live with, when it passes.
Recall a time when you did something you immediately regretted due to an uncontrollable emotion. Remember how it felt living with your actions, and let that help you to not do anything too hasty when you are feeling like you might be losing control.
Do Something for Someone Else
Another favorite of mine..
Doing nice things for others boosts your serotonin, the neurotransmitter responsible for feelings of satisfaction and well-being. Selfless concern for others also releases endorphins, triggering what's known as a “helper's high.”
#Kindness, in general, is scientifically proven to reduce anxiety and lower blood pressure. It also produces oxytocin, which lowers your stress levels, risk of illness, and can even prolong the length of your life!
A healthy diet can help make the emotional ups and downs of #BPD less frequent and intense. It can also reduce your stress and anxiety levels. Sugary foods are known to increase emotions like sadness, anger, and anxiousness; the opposite of what we're trying to do here.
Also ask yourself if you're actually hungry, or if you're just reaching for some emotional support food. If it's the latter, try reaching for something else instead. Maybe a good book, or the radio dial!
Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks
Seeking treatment isn't always the easiest thing for a #Borderline to do. We can tell ourselves we don't need it, we will figure it out ourselves, or wonder what people will think if I'm "admitting I'm a certified crazy" by having a therapist.
If you feel it's something you'd like to try, statistics show a lot of people find some relief within their first year. However, I'd recommend you don't stop treatment as soon as you see improvement. You want to make sure your new habits are firmly rooted in your everyday life before you "go at it alone." Having family and friends that are well informed on how to help you keep progressing is invaluable!
Thank you for sharing your time with me..
I hope you have a WONDERFUL day!
Stronger Than BPD: The Girl’s Guide to Taking Control of Intense Emotions, Drama, and Chaos Using DBT
The Borderline Personality Disorder Workbook:
The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation
Borderline Personality Disorder Journal: Beautiful Journal To Track Various Moods and BPD Symptoms, Energy, Therapy, & Coping Skills