They say borderline personality disorder is a “complex and challenging mental health condition” that can cause a wide range of emotional, behavioural, and interpersonal difficulties. While that’s a very respectful and articulate way to describe it, I’m just going to call it what it is. Bat sh!t crazy.
The struggle with intense feelings of anger, sadness, emptiness, fear, and shame makes me come across as a complete nutcase and the worst part is that I can see this happening and I feel for the person on the other end of whatever I’m going on about.
Us sufferers struggle with managing our emotions effectively meaning we have issues maintaining healthy relationships with others. While there is no cure for borderline personality disorder, they reckon treatment can help you manage your symptoms and live a happier, more satisfying life… Yes, I just laughed out loud too.
Look, as a long time sufferer of BPD, I’ve tried everything. Some things work, some don’t. It’s really up to the individual to find out what suits them best.
So here I’ve listed my top five tips that I personally use myself to keep my sh!t under control.
1. One of the most important self-help techniques for those suffering from borderline personality disorder is focusing on their mental health. No sh!t, Sherlock, I hear you say. Well, hey, it’s easier said than done. Depending on your needs, this can involve things like practicing good sleep hygiene, engaging in regular exercise or meditation, and seeking support from friends or family. Chances are, if you have BPD then all of that is a mess. My advice is to start with the basics. Just breathe. Sounds ridiculous but over time, I have actually discovered that spending at least 5 to 10 seconds just focusing on my breath can calm me down and focus on the present. It does actually help to reduce anxiety and stress and gives you a moment to rethink whatever b!tchy comment was about to spew out of your mouth at work. So trust me on this. Breathe in. Breathe out. Wax on. Wax off.
2. Another great self-help technique for those with borderline personality disorder is practicing emotional regulation techniques. Some strategies that can help with this include identifying and acknowledging your emotions, using mindfulness to acknowledge and let go of negative feelings, or practicing relaxation techniques like deep breathing or muscle relaxation. In a nutshell, I recommend writing your thoughts down whether it be in a journal, on your computer or the notes app on your phone. Just get that crazy out of your head so not only it stops invading your mind, but also to be able to look at it when your mood changes to see how you feel about those particular thoughts at a later time. This is key to self-awareness as a BPD.
3. It's equally imperative to focus on techniques that help keep you grounded. This can involve activities like being in nature or coming into physical contact with certain objects – or focusing more abstractly on the here and now, such as living entirely in the moment. Try the 5-4-3-2-1 technique, where you take in the details of your surroundings using each of your senses.
Eg. What are 5 things you can see? What are 4 things you can feel? What are 3 things you can hear? What are 2 things you can smell? What is 1 thing you can taste?
You'd be surprised at how effective this technique really is. It's certainly saved some lives on my end!
4. I’m constantly told that staying physically active is super important for one’s mental health. I’m in two minds about this. I believe in the science of it and trust that it helps many out there. For me personally, not so much. But I think I’m just a weirdo so don’t listen to me. You should seriously focus on getting up and about because it can help to boost your mood, improve your sleep quality, and increase feelings of self-confidence and self-worth. Some great ways to get moving include going for daily walks, hitting the gym or a fitness class, or trying a variety of different types of physical activity to find what works best for you. Mine is lifting…a glass of wine to my mouth. I make sure it’s full to the top to get a real workout though.
5. If you feel like your symptoms are affecting your ability to function in everyday life, it is important to seek professional help from a mental health provider. Which is probably what you’re already doing seeing as you have the diagnosis. But what I do suggest is sticking to it. A trained therapist can work with you to develop a personalised treatment plan that may include things like psychotherapy, medication management, or alternative therapies like art or music therapy. It’s hard to find the right therapist that gels with you but I encourage you not to give up the search. The right one could be around the corner and could literally change your life. You just need to swipe right.
Whatever approach you choose to manage your bat sh!t crazy symptoms, remember that there is no one-size-fits-all solution. The key is to be patient, stay positive, and always put your mental health and well-being first. If you struggle to do so, my sarcastic blog articles will meet you here every week to cheer you up.
Comments