Strategies for Managing Borderline Personality Disorder
Borderline Personality Disorder (BPD) can be challenging to manage, but experts and research suggest several effective coping strategies. These strategies include exercise, mindfulness, self-soothing, and social support, among others.
Mindfulness is a core skill taught in evidence-based therapies like Dialectical Behavior Therapy (DBT). It helps people with BPD stay anchored in the present moment, increasing emotional awareness and reducing impulsivity by learning to observe thoughts and feelings without judgment.
Exercise acts as an immediate distress tolerance tool by discharging built-up emotional energy and improving overall mood regulation. Vigorous physical activities like running, dancing, or jumping jacks can provide quick relief during emotional crises.
Self-soothing techniques engage the five senses to calm the nervous system and reduce emotional distress. Examples include listening to calming music, smelling pleasant scents, touching soft textures, or eating favorite foods mindfully. Such actions help ground individuals and shift focus from overwhelming emotions.
Social support from trusted friends, family, or support groups provides a vital foundation for coping. Supportive relationships, especially when others understand BPD-related struggles, help mitigate feelings of isolation and foster emotional stability.
Additional expert-recommended strategies for BPD include:
- Emotional regulation skills: Practicing deep breathing, progressive muscle relaxation, journaling, and challenging black-and-white thinking contribute to managing intense emotions effectively.
- Distress tolerance techniques: Preparing a crisis toolbox (calling a friend, grounding exercises) and using cold water or ice to reduce emotional intensity during acute distress are effective.
- Therapeutic modalities: Besides DBT, therapies such as Cognitive Behavioral Therapy (CBT), Mentalization-Based Treatment (MBT), and Transference-Focused Psychotherapy (TFP) help build coping skills, improve emotion regulation, and reduce impulsive/self-destructive behaviors.
Activities such as yoga, meditation, or tai chi may help relieve stress in people with BPD. Grounding techniques, which involve focusing on the present using the senses, can help someone with BPD who becomes overwhelmed or disassociated.
Keeping a mood diary may help individuals with BPD determine possible triggers for their symptoms and process difficult thoughts and feelings. Learning about BPD can help someone understand their loved one's condition and not take their symptoms personally. Communicating clearly with patience and understanding can offer support to a loved one with BPD.
Self-soothing, including breathing exercises or taking a hot bath, can help a person with BPD regulate their emotions and improve positive feelings. Practical activities like gardening or woodwork can help someone with BPD who is feeling restless or angry.
In times of crisis, resources such as the 988 Lifeline, Crisis Text Line, Befrienders Worldwide, and local emergency services are available for those in need. A balanced diet and exercise may be beneficial to someone with BPD. Connecting with others who have BPD through support groups can be beneficial as well.
Mindfulness, a form of meditation that focuses on the present moment, can help those with BPD recover more quickly from negative feelings following social rejection. Overall, a multi-pronged approach involving mindfulness, physical activity, sensory-based self-soothing, supportive relationships, and professional therapy is widely supported for effectively coping with borderline personality disorder.
