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Useful Tips for People with Borderline Personality Disorder

Part of the Borderline Personality Disorder For Dummies Cheat Sheet

People with borderline personality disorder (BPD) usually exhibit behaviors, feelings and thoughts in drastic forms. Try these things to help you manage impulsive behavior and extreme thinking when dealing with BPD:

Slowing down impulsiveness:

  • When a question or comment upsets you, wait at least five seconds before responding and repeat “calm down” in your mind several times first.

  • When you feel a strong impulse, remind yourself that taking action at those times usually results in bad outcomes.

  • Discuss with your therapist any new, big plans you might have for your life before taking action.

  • Practice breathing exercises often.

Cooling down extreme thoughts:

  • When you have a hot thought, ask yourself how a friend may look at the same issue differently.

  • When your thoughts are strong and extreme, ask yourself how you may view the triggering event six months down the road and notice the difference.

  • Remember that extreme words and phrases such as always, never, can’t stand it, awful, and horrible are almost always inaccurate. Try to find the shades of gray.

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