Therapy: Consider seeking therapy from a mental health professional who specializes in working with individuals with ASPD or BPD. They can help you explore the underlying reasons for your anger, develop coping skills, and find healthier ways to manage and express your emotions.
Mindfulness and grounding techniques: Practice mindfulness or grounding exercises to stay present and connected to your emotions without getting overwhelmed. Breathing exercises, grounding techniques, or meditation can help you become more aware of your feelings and reactions in the moment.
Identify triggers: Work on identifying the specific triggers that lead to your anger. Understanding what sets off your emotions can help you prepare and plan for how to respond more constructively.
Create a safety plan: Develop a safety plan for yourself during times of anger or distress. This plan can involve removing yourself from triggering situations, engaging in self-soothing activities, or contacting a supportive person who can help you through difficult moments.
Healthy outlets: Find healthy ways to express and release your anger without causing harm. Engaging in physical activities, like exercise or sports, can help release pent-up energy. Creative outlets, like art or writing, can also provide a means of expressing emotions in a constructive manner.
Practice empathy: Work on developing empathy towards others, even if it may not come naturally. Understanding and considering the feelings of others can help reduce impulsive reactions driven by anger.
Build a support network: Surround yourself with supportive and understanding individuals who can provide emotional support when you are feeling overwhelmed.
Seek help during dissociation: If you find yourself dissociating during moments of anger, it's crucial to reach out to a mental health professional who can help you address and cope with this experience.
Remember that coping with emotions can be a challenging process, and it's okay to seek help and support. Professional therapy and counseling can provide you with the tools and guidance you need to navigate through anger and emotions in a healthier way.