Extreme Emotion Coping Skills for People with Borderline PD
Coping skills for borderlines experiencing extreme emotions are critical to develop. Highly intense, emotional reactions are one of the dominant features of borderline personality disorder (BPD). How can we return to ourselves when we're caught in an emotional whirlwind? What coping skills can be we learn for dealing with extreme emotions?
Regulate Borderline's Extreme Emotions
Understand Emotion Mind
When we're experiencing extreme, emotional reactions to something, we're in what dialectical behavioral therapy (DBT) refers to as "emotion mind." In this state of mind, we are prone to impulsivity, irrational thinking, catastrophizing, and self-destructive behaviors. We often feel unsafe in these moments. In the past, my extreme emotions led me to believe that my loved ones were abandoning me, that I was a terrible person, and that I was in serious and urgent danger.
Wise Mind and What It's For
Triggers for extreme emotional reactions can vary -- really, anything can set off emotion mind, depending on the individual. The "why" isn't what matters here. What's important is how we manage these emotions in order to return to what DBT calls, "wise mind." Wise mind is essentially a cross between emotion mind and reasonable mind. You're in wise mind when your emotions align with the facts of a situation.
Goal Is to Return to Wise Mind
It can be extremely difficult to return to wise mind when extreme emotions are dominating you. In less severe manifestations of emotion mind, we can return to wise mind by using simpler coping skills, such as distracting ourselves with cat videos on YouTube or curling up in a blanket nest. But that's not always enough. In extreme situations, you may need to use skills like TIPP, which stands for "temperature, intense exercise, paced breathing, and progressive muscle relaxation."
TIPP for Coping With Extreme Emotion
In this video, I talk about how to utilize TIPP and other extreme emotion coping skills in borderline that can help you move from emotion mind to wise mind.
Eveland, E. (2016, May 17). Extreme Emotion Coping Skills for People with Borderline PD, HealthyPlace. Retrieved on 2019, June 19 from https://www.healthyplace.com/blogs/borderline/2016/05/coping-skills-for-borderlines-experiencing-extreme-emotions