Feel your feet on the floor. Feel your hands in your lap. Concentrate on your breathing , taking slow, deep breaths. Breathe in slowly. Pause for a count of three. Then slowly breathe out, once more pausing for a count of three. Continue to do this for several minutes. All you need is something to capture your focus long enough for the negative impulse to go away. Anything that draws your attention can work, but distraction is most effective when the activity is also soothing.
In addition to the sensory-based strategies mentioned previously, here are some things you might try:. Watch TV. Do something you enjoy that keeps you busy. This could be anything: gardening, painting, playing an instrument, knitting, reading a book, playing a computer game, or doing a Sudoku or word puzzle. Throw yourself into work. You can also distract yourself with chores and errands: cleaning your house, doing yard work, going grocery shopping, grooming your pet, or doing the laundry.
Get active. Vigorous exercise is a healthy way to get your adrenaline pumping and let off steam. Call a friend.
Talking to someone you trust can be a quick and highly effective way to distract yourself, feel better, and gain some perspective. Recognizing your interpersonal blind spot is the first step. When you stop blaming others, you can start taking steps to improve your relationships and your social skills. Instead of jumping to usually negative conclusions, consider alternative motivations.
Before you act on those feelings:. Stop to consider the different possibilities. Maybe your partner is under pressure at work. There are many alternative explanations for his behavior. Ask the person to clarify their intentions. Double check what they meant by their words or actions. Do you have a tendency to take your negative feelings and project them on to other people?
Does feedback or constructive criticism feel like a personal attack? If so, you may have a problem with projection. Tune in to your emotions and the physical sensations in your body.
Take note of signs of stress, such as rapid heart rate, muscle tension, sweating, nausea, or light-headedness. Pause and take a few slow deep breaths.
Then ask yourself the following three questions:. If the answer is yes, take a conversation break. Ask yourself how your actions might contribute to problems. How do your words and behaviors make your loved ones feel? Are you falling into the trap of seeing the other person as either all good or all bad? BPD is often confused or overlaps with other conditions, so you need a mental health professional to evaluate you and make an accurate diagnosis. Try to find someone with experience diagnosing and treating BPD.
The support and guidance of a qualified therapist can make a huge difference in BPD treatment and recovery. An experienced professional will be familiar with BPD therapies such as dialectical behavior therapy DBT and schema-focused therapy. Many experts believe that weekly therapy involving education about the disorder, family support, and social and emotional skills training can treat most BPD cases. Take your time finding the right person.
But once you do, make a commitment to therapy. You may start out thinking that your therapist is going to be your savior, only to become disillusioned and feel like they have nothing to offer. Remember that these swings from idealization to demonization are a symptom of BPD.
Try to stick it out with your therapist and allow the relationship to grow. And keep in mind that change, by its very nature, is uncomfortable. Although many people with BPD take medication, the fact is that there is very little research showing that it is helpful. Give this person the contact details of your care team and ask him or her to contact the team if they become concerned about your behaviour.
These types of beliefs may be psychotic and a sign you're becoming more unwell. It's important to get help if you're struggling with delusions. If you have BPD, you may feel that other people abandon you when you most need them, or that they get too close and smother you. When people fear abandonment, it can lead to feelings of intense anxiety and anger. You may make frantic efforts to prevent being left alone, such as:.
Alternatively, you may feel others are smothering, controlling or crowding you, which also provokes intense fear and anger. You may then respond by acting in ways to make people go away, such as emotionally withdrawing, rejecting them or using verbal abuse. These 2 patterns may result in an unstable "love-hate" relationship with certain people. Many people with BPD seem to be stuck with a very rigid "black-white" view of relationships.
Either a relationship is perfect and that person is wonderful, or the relationship is doomed and that person is terrible. Living with emotionally unstable personality disorder EUPD brings many complications. The emotional highs and lows can be difficult and you may often feel isolated, finding it difficult to connect with people. If you are struggling to cope with these symptoms, we can help you to manage their impact on your life.
Our treatment for EUPD will help to minimise the harmful effects you are facing. It will also prevent your situation from worsening, which can threaten your long-term health and happiness.
We will teach you the skills to process your emotions in a constructive way and learn to handle whatever each day brings. At Priory, our experts have years of experience treating others with mental health challenges just like yours. You deserve to lead a fulfilling life, with hope for what your future holds. If you feel that EUPD is preventing you from looking forward to the road ahead, damaging your relationships with loved ones and stopping you from enjoying activities, it is important that you reach out for help.
Once you acknowledge your need for support, we will guide you through the next steps to prioritising your mental health and achieving your personal goals. Emotionally unstable personality disorder EUPD is the most common type of personality disorder. It is also known as borderline personality disorder. It usually causes you to experience intense and fluctuating emotions, which can last for anywhere between a few hours and several days at a time.
These emotions can range from extreme happiness, euphoria and self-belief, to crushing feelings of sadness and worthlessness. The rapid and extreme changes in mood, as well as the negative feelings EUPD creates in yourself and towards others, can make it difficult to maintain stable personal relationships.
EUPD can also cause you to have suicidal thoughts or carry out self-harming behaviours. Nobody will judge you and you will benefit from having support, as you prepare to start taking care of your mental health.
If you find yourself with any or all of these common EUPD symptoms, you will probably benefit from treatment:. It can take a huge toll on your wellbeing to live with something that nobody else knows about, hiding the true extent of how it feels every day. Our mental health team at Priory will treat you with the utmost compassion and empathy, taking immediate steps to lessen the strain you feel from living with EUPD.
Our team of mental health professionals will carry out an initial assessment to understand your needs, so that they can help you to lead a better way of life. We will structure your programme in a way that works for you and gives you the best possible outcome, with tried-and-tested methods that follow NICE-approved guidelines.
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