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When emotions feel overwhelming
These skills, often taught in DBT, can help you get through intense moments without making things worse:
- change your body temperature: splash cold water on your face or hold something cold
- move: a brisk walk or fast exercise for a few minutes
- slow your breathing: breathe out longer than you breathe in
- distract: music, a puzzle, a funny video, or counting things around you
- wait: strong urges usually rise and then fall
Notice patterns
Keeping a simple diary of your feelings, triggers and what helped can make it easier to spot patterns and plan ahead.
Relationships
- try to pause before responding when you feel hurt
- say what you need clearly and calmly
- it is fine to take time out from a conversation
Look after the basics
Regular sleep, meals and activity make emotions easier to manage. Alcohol and drugs tend to make things harder.
Peer support
Talking to others with lived experience of BPD can help you feel less alone. Mind, Rethink Mental Illness and local groups can point you to peer support.
If you self-harm
If you have hurt yourself and need medical help, go to A&E or call 999. If you self-harm, it is important to talk to your GP or care team. You deserve support, not judgement.
Sources we used
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