Coping with feelings of abandonment can be particularly challenging for individuals with Borderline Personality Disorder (BPD) due to their heightened emotional sensitivity and fear of rejection. Here are some coping strategies that a person with BPD can use when they experience these feelings:
Validate Your Emotions: It's essential to acknowledge and validate your emotions, even if they feel intense or overwhelming. Accepting that these feelings are a part of your experience can help you process them more effectively.
Practice Mindfulness: Mindfulness techniques, such as deep breathing, meditation, or grounding exercises, can help you stay present and reduce anxiety related to feelings of abandonment.
Use Coping Statements: Develop positive and reassuring coping statements that you can repeat to yourself when you feel abandoned. For example, "I am valuable and deserving of love," or "I can handle these emotions."
Engage in Distracting Activities: Participate in activities that you enjoy and find distracting. This could be hobbies, exercise, spending time with pets, or watching a movie.
Reach Out for Support: Contact a trusted friend, family member, or therapist who understands your condition and can provide support and reassurance during difficult times.
Challenge Negative Thoughts: Question and challenge any negative thoughts or assumptions about abandonment. Often, our minds can create exaggerated scenarios that are not entirely accurate.
Create a Crisis Plan: Develop a crisis plan with your therapist or mental health professional. This plan outlines steps to take when feelings of abandonment become overwhelming and includes emergency contacts or coping strategies.
Use Dialectical Behavior Therapy (DBT) Skills: DBT is a therapeutic approach that helps individuals with BPD manage intense emotions. Learning distress tolerance, emotional regulation, and interpersonal effectiveness skills can be beneficial in coping with abandonment fears.
Write in a Journal: Expressing your emotions and thoughts in a journal can provide a safe outlet for processing feelings of abandonment and gaining insight into your emotional experiences.
Focus on Self-Care: Prioritize self-care activities to nurture your emotional well-being. This could include getting enough sleep, maintaining a balanced diet, and engaging in activities that promote relaxation and self-compassion.
Avoid Impulsive Reactions: When feeling abandoned, try to avoid impulsive behaviors or decisions that could have negative consequences. Give yourself time to process before taking any significant actions.
Consider Professional Help: If feelings of abandonment persist and significantly impact your daily life, seeking professional help from a therapist experienced in working with BPD can be immensely beneficial.
Remember that coping with feelings of abandonment can be a gradual process, and it's okay to seek support from others when needed. Developing healthy coping mechanisms can lead to greater emotional resilience and improved relationships with loved ones.