Self-Help
Living with BPD can feel overwhelming at times. But small daily strategies can make a big difference. This page is full of practical tips and habits to help manage emotions, Reduce stress and support your well-being every day.
Managing Emotions
Check Ins- Take a few minutes each day to notice your emotions journaling or using an app can help.
Grounding Exercises- Name five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.
Breathing and Mindfulness: Simple breathing exercises or short guided meditations can calm intense feelings.
Healthy Routines
Sleep: Try to maintain a consistant sleep schedule
Nutrition: Balanced meals can help stabilise mood swings
Exercise: Even a short daily walk or stretch can reduce stress
Planning & Structure: Use a daily planner or checklist to avoid becoming overwhelmed
Communication & Relationships
Set Boundaries: Learn to say no or ask for space when needed
Use "I" Statements: Focus on your feelings rather then blame others.
Pause Before Responding: Take a moment before replying to emotionally charged messages
Coping With Triggers
Identify Triggers: Keep track of situations or people that spark strong emotions.
Develop a Plan: Know what steps help you stay grounded
Have a Crisis Toolkit: Music, Podcasts, Walks or art can help redirect intense feelings.
Self-Compassion & Encouragement
Positive Affirmations: "I am doing my best" or "My feelings are valid".
Celebrate Small Wins: Every effort counts, no matter how minor it feels.
Remind Yourself Your Not Alone: Connecting with support can help you feel understood.