You may experience a life full of chaos and never-ending struggles if you have a borderline personality disorder (BPD). It is usually characterized by intense feelings, uncontrollable emotions, self-destructive behaviors, and extreme sensitivity to relationship issues. However, the core cause behind every symptom is emotion dysregulation. Because of extreme reactions to irrelevant events, the lives of those affected with BPD are consistently a mess.
Individuals with BPD often turn to unhealthy behaviors to cope with inevitable emotional chaos. Among various potential treatment options available, clinical trials for borderline personality disorder near you are a good option to consider.
In this blog, we will be diving deep into the details of what BPD is, what are the symptoms, and how you can calm the never-ending chaos of BPD.
What is BPD?
Borderline Personality Disorder (BPD) is a mental health condition that manifests itself through a pattern of impaired self-image, dysregulated emotions, and instability in relationships. The exact cause of BPD is still not fully known, but it appears to be a mix of genetic, environmental, and neurological factors.
Here are some of the symptoms that people with BPD may experience:
- They are usually terrified of being alone
- Fear of abandonment
- They tend to have intense or short-lived relationships
- Unclear sense of self-image
- Intense mood swings
- Self-destructive behaviors
- They engage in sensation-seeking behavior when upset
- Chronic feelings of emptiness or void
- Explosive anger
- Feeling out of touch with reality
All of these, when combined, cause consistent problems in various aspects of your life, such as your career, relationships with others, and most importantly, your feelings about yourself. However, with conscious effort, your brain can be rewired for the better.
Calming the Chaos
As someone with BPD, you would have faced difficulty in battling your impulses and extreme emotions. You may feel disconnected from your reality at times, but understanding your emotions can be a real game-changer for you. Allowing yourself to have these feelings can take away a lot of their power. Hence, it is crucial to experience emotions without self-criticism and to focus on the present moment by releasing attachment to the past. Some of the recommendations to effectively calm the never-ending chaos are:
When you begin your journey to manage BPD, it is essential to foster self-compassion and understanding for yourself first. To find inner peace, incorporate mindful breathing exercises, such as box breathing, which provide a sense of calm and help to achieve desired emotional regulation. Practice inhaling for a count of four, then holding your breath and exhaling slowly can serve as a helpful technique to calm inner chaos.
These simple yet highly effective exercises can contribute to managing BPD, however, be sure to consult a mental health professional for a more comprehensive coping technique.
It is known as a relaxation technique where you actively listen to someone describing a peaceful setting or scene to you, trying to fully involve yourself in the experience. This allows you to escape the daily chaos associated with BPD.
STOP is a powerful technique to manage feelings, lessen emotional outbursts, and frequent meltdowns. This reminds us to Stop, Take a Breath, Observe, and Proceed.
Steps of STOP:
- Stop: When you experience a sudden surge of emotions, time for you to pause.
- Take a Breath: Try to inhale deeply, count to a maximum of three, and then relax.
- Observe: Observe your feelings without any self-criticism.
- Proceed: This reminds you to respond thoughtfully.
Choose a favorite song, close your eyes, and listen to it attentively. Through music, you can readily explore different emotions. This can be specifically helpful when you are unsure about how you feel.
Physical exercise, such as aerobics, yoga, or simply brisk walking, can effectively contribute to overall mental health by lessening stress and promoting a good sense of self-worth. However, it is essential to realize that certain exercises may not work for some individuals. Therefore, it is advisable to consult your mental health professional to develop a workout regime based on individual needs.
Note that a balanced nutritious diet is essential for individuals with borderline personality disorder. You may start by incorporating foods rich in omega-3 fatty acids, such as nuts and fatty fish which can have a significant effect on your mental well-being. You may reduce your consumption of sugary snacks, processed foods, and carbohydrates to maintain your blood sugar levels.
Besides, you should establish a routine of balanced meals and try to stay hydrated throughout the day. As a result of which, you can be provided with a steady source of energy. Moderate consumption of caffeine and alcohol can also contribute towards mood stability and overall improved mental well-being.
Distracting yourself helps when you feel extremely overwhelmed by your emotions, and your attempts to calm yourself down do not seem to work. All you need is to divert your focus until the negative impulse goes away on its own. You can opt for anything that works, but distraction can be most effective when the activity helps you relax as well.
Evaluate Communication Skills
Evaluating interpersonal and communication skills is essential for individuals with BPD who often struggle with relationships. It gets hard sometimes to comprehend other’s perspectives and ideas. However, identifying this hurdle is the first step towards progress and improvement on an individual level.
In times of stress, it is important to avoid misinterpreting other’s intentions and developing any unnecessary assumptions. Hence, it is suggested to ask for clarification in a timely manner to have better clarity of their feelings and thoughts about you. This approach can empower individuals with BPD to foster healthier relationships in their lives and contribute towards more stability.
Research suggests that seeking support can help individuals with BPD. It significantly eliminates symptoms of stress, instability, and emotional outbursts. However, individuals with BPD face challenges such as negative feedback, and poor support, thus resulting in a weaker integration within their social network.
To conclude, BPD can be really overwhelming at times for the affected individuals. However, with the aforementioned recommendations, individuals can actively work towards managing their mood shifts and fostering healthier and better relationships than before.
The development of borderline personality disorder is often associated with early childhood trauma and poor relationships with the primary caregiver. It can leave a devastating impact on one’s life resulting in persistent chaos.
However, by actively seeking professional and support from loved ones, the complexities can be reduced greatly. You may practice mindfulness techniques, exercise, and try to inculcate an active and healthy lifestyle, to initiate a journey full of growth, understanding, and improved mental well-being.
It is important to realize that individuals with BPD can greatly benefit from the right treatment and support. There are numerous clinical trials taking place in the US that can assist you in achieving a clear vision and calming your inner chaos.