Daily Journaling for Borderline PD Management

May 14, 2024 Karen Mae Vister

Daily journaling has been my guiding light on the path to managing borderline personality disorder (BPD). When hit with a BPD trigger, there are intricate layers to my emotions and thoughts. Having those thoughts in front of me is sometimes the only tool that loosens the grip cognitive distortions have on me. It's more than just putting pen to paper; it's a safe place where I can process my inner turmoil and gain invaluable self-awareness. Journalling is definitely helpful for BPD management.

Journaling for BPD Management Is a Tangible Outlet

When faced with triggers, I find myself struggling to recognize fact from fiction. There are facts in situations that I miss because I am so emotionally charged and afraid of the worst-case scenario. It's like I become a conspiracy theorist, connecting dots that aren't there. Daily journaling offers a tangible outlet for the overwhelming thoughts and feelings that fuel my catastrophic thinking. It's only through writing that I can externalize my inner chaos. For example, rather than plunge full force into my greatest fears being true, I'm able to free up mental space by listing alternative outcomes that are probably more likely. The process of independently reframing my thoughts is profoundly empowering, offering a glimpse of mental liberation.

Journaling for BPD Management Offers a Sense of Self

For me, grappling with a fragmented sense of self has been a lifelong challenge. It's not easy for me to form my own opinions or trust my intuition because I tend to fill my mind with external influences, such as relationship what-ifs and fleeting interests. While I'm starting to grow beyond this tendency, it still doesn't feel entirely natural to me. At times, I find myself escaping from my own reality, preferring to dissociate rather than confront the discomfort of solitude, especially on tough days.

However, daily journaling for BPD management has become a vital form of quality time spent with myself. It might be trivial to some, but it's become my primary means of self-expression and introspection. Through daily journaling, I carve out moments to understand myself without the burden of external pressures or expectations. I candidly articulate my experiences, fears, and aspirations, fostering a deeper sense of self-acceptance and validation. Embracing this ritual has enabled me to strengthen my connection with myself and approach my journey of healing and self-discovery with renewed purpose.

Daily Journaling for BPD Management Provides a Witness to Recovery

I have issues with remembering my progress, especially since BPD triggers can be so pervasive, but daily journaling for BPD management is a powerful tool for tracking progress. Just recently, I delved into entries from 2020, and the experience was enlightening. I was confronted with memories of the arduous efforts I once exerted to employ my dialectical behavior therapy (DBT) skills, which at the time felt mechanical and forced. I had to encourage myself to ingrain the basic tenets of therapy continually. Upon revisiting those past entries, I gained a profound appreciation for the strides I've made. Reflecting on my journal entries not only reaffirms my dedication to self-care but also fosters a sense of optimism for the future, which has never come naturally to me.

In my latest video, I delve into overcoming common obstacles to journaling for BPD management, offering insights for those who may find it challenging to begin.

APA Reference
Mae, K. (2024, May 14). Daily Journaling for Borderline PD Management, HealthyPlace. Retrieved on 2024, May 29 from

Author: Karen Mae Vister

Karen Mae Vister, author of her blog, Over the Borderline, dedicates her work to providing valuable content and support for individuals on the path to recovery from borderline personality disorder. Find Karen Mae on Instagram and her blog.

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