These symptoms may all be related to one core feature: emotion dysregulation.
Because of emotion dysregulation, you may have very strong emotional responses and difficulty managing those responses.
This article discusses coping skills that can help to reduce emotion dysregulation and other symptoms of BPD.
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Find out which option is the best for you.
What exactly are coping skills?
They are healthier ways of addressing situations and their resulting emotions.
Learning new ways to cope provides possible benefits.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
Here are a few types of coping skills that work for many people.
Play Music
Music can be a helpful way to explore emotions.
This can be particularly helpful when people are not really quite sure to describe what they are feeling.
Research has also supported the idea that music can make a difference in mood.
For example, when people are experiencing feelings of sadness, they tend to prefer somber music.
For example, play happy, upbeat music if you are feeling very sad.
If you are feeling anxious, play slow, relaxing music.
Exercise
Exercise can have a positive impact on moodand emotion.
One 2022 study in pre-print found that physical activity could effectively improve emotional regulation ability.
However, the researchers noted that the duration of exercise sessions might impact the effects.
More research is needed to understand how exercise affects emotional regulation in people with borderline personality disorder.
Regular exercise can be a useful coping skill when struggling with difficult emotions.
It may also be helpful to combine mindfulness practices with aerobic activity.
One study found that an eight-week intervention utilizing mindfulness-based yoga and aerobic jogging improved implicit emotional regulation.
Researchers suggest that people with BPD engage in maladaptive behaviors in response to life’s challenges.
Utilizing behavioral activation may help people with the condition develop more effective coping strategies that aid in emotional regulation.
To utilize behavioral activation, engage in a highly engaging activity when you are having trouble managing your emotions.
Television or computer activities do not count herethese are too passive.
Unfortunately, people with borderline personality disorder often experience a range of social disadvantages and relationship problems.
Call asupportive friendor family member.
Call a helpline if you dont have someone in mind that is supportive and you are in a crisis.
Click below to listen now.
Ride It Out
The ability to control impulsive behaviors is an essential part of emotional regulation.
People with BPD, however, often struggle to do this effectively.
Grab an egg timer from the kitchen, and set it for 10 minutes.
Wait for 10 minutes and practiceriding out the emotion.
Be Mindful
Mindfulnessinvolves focusing fully on the present moment while calmly accepting your own thoughts and feelings.
you could become more aware of your internal states by learning to be more mindful.
How to Practice Mindfulness
Practice mindfulnessof your emotions.
take a stab at accept the emotion for what it is.
make a run at stay in the moment so you do not carry the past emotions along with it.
Ground Yourself
Grounding is a strategy that can help you cope with feelings of distress and anxiety.
take a stab at lose yourself in the sensations.
Allow the sensations to distract you from the situation you are upset about.
Instead, focus on relaxing your mind and body.
Breathe Deeply
Deep breathing can significantly impact emotions, mood, and anxiety levels.
Breathing deeplyis one of the simplest relaxation methods.
Sit or lie somewhere quiet and bring your attention to your breathing.
Breathe evenly, slowly, and deeply.
Watch your stomach rise and fall with each breath.
This can help you stay grounded in the present.
If breathing deeply isn’t enough to relax you, try another relaxation exercise likeprogressive muscle relaxation.
Pray
Are you a religious or spiritual person?
Research has found thatspiritualitymay positively impact coping, emotions, and well-being.
In one study, people who had regular spiritual experiences had fewer negative emotions and more positive feelings.
One study found that people who engaged in regular acts of kindness experienced less stress and negativity.
Do something nice for someone else.
Even small gestures of kindness can reduce emotional pain and connect you to the outside world.
How to Learn BPD Coping Skills
Ready to learn some new, healthier ways of coping?
One way to do this is by seeking treatment.
There are online resource pages that can help you find acognitive behavioral therapistor a DBT provider.
A Word From Verywell
Borderline personality disorder is characterized by problems with emotional regulation.
Fortunately, there are ways that you could better manage your emotional responses.
Interpersonal relationships and preferences for mood-congruency in aesthetic experiences.J Consum Res.
2022;4(2):e7495.
2021;16(6):e0252403.
2016;9:e10.
2016;4(4):691-698. doi:10.1177/2167702615611073
National Alliance on Mental Health.Borderline personality disorder.
