I'm sorry to hear that you're going through such a difficult time. Coping with extreme mood swings and anger can be challenging, especially when you've experienced a traumatic event. Here are some coping strategies that may help you manage your emotions:
Seek professional help: Consider reaching out to a mental health professional, such as a psychologist or psychiatrist, who has experience in treating borderline personality disorder (BPD) and trauma. They can provide you with personalized support and guidance.
Dialectical Behavior Therapy (DBT): DBT is a type of therapy specifically designed to help individuals with BPD manage intense emotions and improve coping skills. It focuses on mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness.
Mindfulness and meditation: Practicing mindfulness and meditation can help you become more aware of your emotions and reactions, allowing you to respond to them in a more controlled manner.
Emotional regulation techniques: Learn techniques to manage your emotions, such as deep breathing exercises, grounding techniques, or using a feelings journal to identify triggers and patterns.
Develop a support system: Surround yourself with understanding and supportive individuals who can offer a listening ear and encouragement during difficult times.
Exercise and physical activity: Engaging in regular physical activity can help reduce stress, improve mood, and provide a healthy outlet for your emotions.
Express your feelings in a healthy way: Consider engaging in creative activities like writing, drawing, or painting to express your emotions in a safe and constructive manner.
Avoid drugs and alcohol: Substance use can exacerbate mood swings and make it harder to cope with difficult emotions. Avoid using drugs or alcohol as a way to cope.
Self-compassion: Be kind to yourself and practice self-compassion. Acknowledge that healing from trauma takes time, and it's okay to have difficult emotions.
Establish a routine: Having a daily routine can provide a sense of stability and predictability, which can be helpful when dealing with mood swings.
Limit exposure to triggers: If certain situations or people consistently trigger intense emotions or anger, try to limit your exposure to them or develop strategies to cope when you must interact with them.
Join a support group: Consider joining a support group for individuals with BPD or those who have experienced trauma. Connecting with others who have similar experiences can be validating and helpful.
Remember that coping with BPD and trauma takes time and patience. Be gentle with yourself throughout this process and celebrate even small victories. If you find yourself overwhelmed or unable to cope, don't hesitate to seek immediate help from a mental health professional or crisis helpline. You don't have to go through this alone.