![]() increase and improve positive emotional events i know that it’s difficult for us to focus on positive moments, but once you are feeling down, please try to write about what happened in your day that was a good thing.if you don’t have anything that you like about, there is an app called Calm Harm, that can help you in self-harm situations! after thinking about the situation as a whole, you’ll ask yourself “okay, but what will i do?” and that’s why i think it’s important to create a list about what makes you happy and what distracts you, so everytime you have a hard situation to deal with, you can check on your list. “oh, i’m having x problem, but in my list it says that painting makes me happy, so what about painting something i saw today?”. for example, if your friend is delaying to reply, you can think about the possibilities that are causing this problem: if they are busy, if they are having a hard time or if they just don’t want to talk right now. your first thoughts may be pessimists, specially because borderlines are VERY impulsives, like “i should probably self-harm” or even “i should probably kill myself”, due to the intensity of bpd emotions, but right now, you have to think with your rationality. how to “change” your emotions after writing about your emotions and trying to learn about them, you can add a subject in your notepad about “WHAT CAN I DO TO CHANGE THIS FEELING”.and, also, try to identify your primary and secondary emotions, for example, if a friend forgets about an event that you would go together, first you may feel anger, but this anger can be followed by frustation or sadness (secondary emotions). if you have hard times dealing with your emotions, you can create a special organization on your notepad, basing on: what just happened that could be a possibly trigger to your feeling? (EVEN IF IT’S SOMETHING MINOR, for example, if your friend replied to you in a different way, if you saw an image that made you feel uncomfortable) what are your physical symptoms about it? (for example, if you feel butterflies in your stomach, you are possibly anxious) what does this feeling make you want to do? (for example, if you feel like you want to hit something, you are possibly experiencing anger). identify and classify emotions usually, people with BPD suffered/suffer from emotional abuse and it makes harder for us to have a knowledge about our feelings, since we never had someone to help us in this aspect.in DBT (dialectical behavior therapy), used a lot to help people with BPD, they tend to help others to regulate their emotions, basing on some principles, like: buy a notepad and write about your emotions. ![]() feel free to leave other tips and comment! that’s why i’m making this post, in my opinion as someone who has bpd. I’ve been seeing a lot of topics like “how to deal with someone who has bpd” and it always bothers me, because there is basically no topics about how to deal if YOU have bpd. ![]()
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