Borderline Personality Disorder is characterized by instability of mood, with underlying fears of abandonment and poor self-image. If you or someone you love has been diagnosed with Borderline Personality Disorder, there is hope. It can be a difficult diagnosis to hear; however with appropriate treatment and support, there can be healing and stability.
Managing Borderline Personality Disorder takes some very specific tools and skills to be employed on a regular basis in order to bring calm and stability into your life. By following the list outlined here, you can begin to manage your symptoms.
1. Seek out a therapist trained in Dialectical Behavior Therapy
The best treatment for BPD is called Dialectical Behavior Therapy. Finding a therapist who is trained in DBT can be paramount to your treatment. Many therapists offer individual and group sessions. In therapy, you will learn mindfulness skills, distress tolerance, emotional regulation and interpersonal effectiveness.
2. Read books about Borderline Personality Disorder
There are some good books out there about BDP including “I Hate You, Don’t Leave Me” by Hal Straus and Jerold Jay Kreisman and “Buddha and the Borderline” by Kiera Van Gelder. These two books will provide you with a basic understanding about BPD and the path through treatment.
3. Practice meditation on a regular basis
Meditation is a mindfulness tool; however you don’t need to learn DBT in order to practice mindful meditation. There are many good YouTube videos out there on mindful meditation. If you have never tried meditation, start out with five minutes and be gentle with yourself. Move to ten minutes of meditation on most days of the week.
4. Implement the usage of healthy coping skills
Make a list of 5-10 healthy things you can do when you feel triggered and do everything on that list before you act out, either physically or emotionally. Make the list realistic, fun and engaging. Coping skills and the usage of them are going to help mange moods and avert crises.
5. Use positive self-talk
The usage of positive self-talk is important to managing negative thoughts that often accompany BPD. Try putting reminders in your phone with positive affirmations popping up at random times. You can also make a list of 5-10 positive affirmations for you to review when you have been triggered in your life. If you can improve your thoughts, you can improve your behavior and feelings.
Whether you decide to do all or just one of the suggestions on this list, by engaging in healthy behaviors, you are on the path to getting control of your emotions and healing old abandonments. If you suspect you have BPD but have never been formally diagnosed, it is recommended that you contact a local mental health professional who can give you a proper assessment, diagnosis and treatment plan.
Amanda Patterson, LMHC, CAP , Mental Health Counselor of the Year by the Florida Mental Health Counseling Association, decided to become a therapist while attending Nova Southeastern University. She saw the need to help people achieve the life they wanted to live, while creating a life of her own. She completed her master’s in Mental Health Counseling and started a career in the juvenile justice arena. Amanda has been a therapist for ten years and has a private practice in Wellington, Florida, specializing in depression, anxiety, relationship issues, and substance abuse in teenagers and young adults. Amanda is a believer in holistic treatment and she practices veganism, meditation and yoga in her life. Find out more about her practice here.
To schedule an appointment, call or text Amanda at 954-378-5381 or email her at amanda@amandapattersonlmhc.
