Coping with anxiety during a Borderline Personality Disorder (BPD) episode can be especially challenging, but there are several strategies you can try to help calm down. It's important to remember that finding what works best for you may require some experimentation, so be patient with yourself. Here are some techniques that might be helpful:
Deep Breathing: Practice deep breathing exercises to help regulate your breathing and activate the body's relaxation response. Try inhaling slowly through your nose for a count of four, holding the breath for a count of four, and then exhaling slowly through your mouth for a count of four.
Grounding Techniques: Use grounding exercises to anchor yourself in the present moment. Focus on your senses by describing things you can see, hear, touch, and smell around you. This can help redirect your attention away from the anxiety-provoking thoughts.
Progressive Muscle Relaxation: Tense and relax different muscle groups in your body to release physical tension. Start from your toes and work your way up to your head, paying attention to each muscle group as you tense and then release it.
Mindfulness Meditation: Practice mindfulness to observe your thoughts and feelings without judgment. This can help create distance between you and the anxious thoughts, reducing their intensity.
Distract Yourself: Engage in activities that you enjoy or that require your full attention. This can be anything from reading a book, watching a movie, doing art, or participating in hobbies that you find comforting.
Create a Safe Space: Find a physical space where you feel safe and comfortable. Surround yourself with items that bring you comfort, like soft blankets, soothing music, or comforting scents.
Use Positive Affirmations: Repeat positive and calming affirmations to yourself. For example, "I am safe," "This feeling will pass," "I can handle this," etc.
Seek Social Support: Reach out to a trusted friend, family member, or support person who can listen and provide emotional support during difficult moments.
Avoid Self-Criticism: Be gentle with yourself and practice self-compassion. Remember that it's okay to experience anxiety, and you're doing your best to cope with it.
Consider Professional Help: If anxiety attacks or BPD symptoms are frequent or significantly affecting your daily life, consider seeking professional help from a mental health therapist who has experience in treating BPD and anxiety disorders.
Remember that everyone's experience with BPD and anxiety is unique, so finding a combination of coping strategies that work for you is essential. Be patient with yourself and practice these techniques regularly, even when you're not experiencing anxiety, to strengthen your ability to manage it effectively.