Borderline personality disorder (BPD) is a mental health condition marked by instability regarding how a person views themselves and interacts with others. For those living with BPD, daily life can be challenging, as intense emotions, impulsive behaviors, and fears of abandonment often interfere with one’s activities and connections. However, while BPD can definitely be disruptive, there are effective ways to manage its symptoms and regain a sense of control.
Developing strong coping strategies can help improve emotional stability. While inpatient treatment is often the most effective option, learning how to regulate emotions, build healthy relationships, and manage distress can make a significant difference in everyday life. If you or a loved one is struggling with BPD, utilizing the strategies we share below can be a powerful step toward healing.
What Is Borderline Personality Disorder?
BPD is a condition characterized by intense emotions (both positive and negative), unsteady relationships, and spur-of-the-moment behaviors. People with BPD often experience extreme mood swings, shifting rapidly from joy to despair, and may struggle with feelings of emptiness and self-doubt.
Common symptoms of BPD
- Constantly shifting self-image and sense of identity
- Dissociation or feeling disconnected from reality
- Emotional instability, with frequent mood swings
- Episodes of intense anger
- Impulsive behaviors such as reckless spending, substance use, or self-harm
- Intense, stormy relationships that alternate between idealization and devaluation
- Intense fear of being abandoned, even in stable relationships
- Persistent feelings of emptiness
BPD affects approximately 1.6% of the population, though some estimates suggest the number is higher due to underdiagnosis. It is not an easy condition to live with, and it can impact every aspect of an individual’s life, including work, friendships, and personal relationships. However, with the right coping strategies and professional support, individuals with BPD can learn to manage their symptoms and build a life that feels more stable and fulfilling.
Effective Coping Strategies for BPD
While BPD can make emotions feel out of control, there are effective strategies that can help individuals rein in their reactions and achieve a greater sense of calm. These coping skills are drawn from evidence-based therapies like dialectical behavioral therapy (DBT) and can make a significant difference in a person’s daily life.
Mindfulness practices
Mindfulness is the practice of staying present in the moment without judging the thoughts that arise. Because people with BPD often experience intense emotional reactions to past events or future worries, mindfulness can help anchor them in the present. We recommend these exercises to individuals who are looking to ground themselves:
- Mindfulness meditation: Meditating for just a few minutes a day can help individuals observe their emotions without becoming overwhelmed.
- Deep breathing exercises: Techniques such as diaphragmatic breathing (using the stomach to inhale and exhale) or the 4-7-8 method (inhale for four seconds, hold for seven, and exhale for eight) can help reduce anxiety.
- Grounding exercises: Engaging the senses—such as focusing on the feeling of a textured object, listening to calming music, or noticing the details in one’s surroundings—can bring a person back to what’s happening right now instead of in the past or the future.
Distress tolerance skills
People with BPD often experience severe emotional distress. Learning how to tolerate and move past difficult emotions can help individuals survive internal crises without making the situation worse. These techniques can be particularly helpful:
- Self-soothing: Engaging in comforting activities, such as taking a warm shower, listening to soothing music, or wrapping up in a soft blanket, can help manage distress.
- Distraction: Watching a favorite TV show, going for a walk, or engaging in a creative hobby can redirect attention away from overwhelming emotions.
- Radical acceptance: Accepting reality—rather than fighting against it—can help reduce suffering. This means acknowledging difficult emotions without trying to suppress or avoid them. Following this acknowledgment with a little bit of self-encouragement can be uplifting.
Emotion regulation techniques
One of the most challenging aspects of BPD is dealing with intense, rapidly shifting emotions. Learning how to regulate these emotions can help create greater emotional stability.
- Identifying and labeling emotions: Sometimes, emotions are deeper than they seem on the surface. For example, guilt or sadness may present as anger. Naming emotions accurately can help individuals take the most appropriate measures to tame them.
- Increasing positive experiences: Engaging in activities that genuinely foster joy, such as hobbies, socializing, or acts of kindness, can counteract unwanted emotions.
- Opposite action: If an emotion leads to an unhealthy impulse, such as isolating while depressed, doing the opposite—such as reaching out to a friend—can make a real difference.
Interpersonal Skills
BPD can cause a rift in relationships due to intense emotions and fear of abandonment. Learning healthy interpersonal skills like the ones shared below can improve communication and contribute to healthy, lasting relationships.
- Assertiveness: Expressing needs and boundaries respectfully can help prevent conflicts and misunderstandings.
- Balancing personal needs with others’: Recognizing that both partners in a relationship have needs can create a more balanced dynamic.
- Setting boundaries: Learning to say “no” and protect one’s emotional well-being is crucial for maintaining healthy relationships.
Physical Activity and Exercise
Exercise is a powerful tool for improving mental health. Physical activity releases endorphins, which help stabilize mood and combat stress.
Walking, yoga, swimming, strength training, and more can all help improve emotional stability. Creating a consistent routine is the best way to harness all the benefits of exercise. Regular movement, even in small amounts, can make a significant difference in mood and overall well-being.
Seeking Professional Support
While self-help strategies can be incredibly useful, professional treatment is almost always necessary for individuals with BPD to make lasting improvements.
Dialectical behavioral therapy (DBT) is one of the most effective treatments for BPD, focusing on skills like emotional regulation, mindfulness, and distress tolerance under the supervision of a licensed professional. Other therapeutic approaches, such as cognitive behavioral therapy (CBT), schema therapy, and medication, may also be helpful.
Due to the complexity of BPD, inpatient care is often the most effective approach. A structured, immersive treatment environment provides the stability and intensive support necessary for individuals to develop healthier coping mechanisms.
At Alvarado Parkway Institute, we provide inpatient treatment for individuals with BPD, offering intensive 24/7 support in a safe, structured environment. Our team of mental health professionals is dedicated to helping individuals gain control over their emotions, develop healthy coping skills, and create a path toward long-term stability.
Before admission, we thoroughly assess every prospective client to ensure this is the best route for them. Although we can treat several symptoms of BPD in our inpatient program, some clients may require a program solely focused on DBT.
BPD Treatment and Support Near San Diego
If you or someone you love is struggling with BPD, know that help is available. While coping strategies can be effective in managing symptoms, professional treatment is often necessary for actual, lasting change. If you are in crisis or seeking treatment, don’t wait. Contact Alvarado Parkway Institute today to learn more about inpatient BPD treatment near San Diego.
