Coping skills and treatments

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borderline personality disorderTheir are some very effective treatments for Borderline Personality Disorder. These include Dialectical Behaviour Therapy (DBT), Mentalisation Based Therapy (MBT) and Therapeutic communities as well as other talking therapies such as Cognitive Behavioural Therapy (CBT) and Cognitive Analytic Therapy (CAT).

Medication can also be used to deal with specific symptoms such as Depression,  anxiety, and psychosis.

You can learn to deal with BPD symptoms and with correct treatment recover from BDP. Although for myself treatment has not worked but the skills i learned do help a lot. Main Skills are positive affirmations, Mindfulness and self sooth.

Positive Affirmations.

I have a number of memes dotted around the house that remind me that i am a good person, they are on walls and inside cupboard doors. I also take a moment or two to remind myself of the nice person i am.

Mindfulness Meditation

This is a skill that can be difficult to learn but one very worthwhile and daily practice is a must. Mindfulness meditation is derived from a Buddhist practice. you can learn mindfulness online Youtube has a great selection of meditation videos.

Self Sooth

Basically self soothing is doing something nice or helps remove you from the thoughts going through your head. In DBT they say that Self Sooth should focus at least on of your five senses

Vision
Walk in a pretty part of town. Look at the nature around you. Go to a museum with beautiful art. Buy a flower and put it where you can see it. Sit in a garden. Watch the snowflakes decorate the trees during a snowfall. Light a candle and watch the flame. Look at a book with beautiful scenery or beautiful art. Watch a travel movie or video.

Hearing
Listen to beautiful or soothing music, or to tapes of the ocean or other sounds of nature. Listen to a baby gurgling or a small animal. Sit by a waterfall. Listen to someone chopping wood. When you are listening, be mindful, letting the sounds come and go.

Smell
Smell breakfast being cooked at home or in a restaurant. Notice all the different smells around you. Walk in a garden or in the woods, maybe just after a rain, and breathe in the smells of nature. Light a scented candle or incense. Bake some bread or a cake, and take in all the smells.

Taste
Have a special treat, and eat it slowly, savoring each bite. Cook a favorite meal. Drink a soothing drink like herbal tea or hot chocolate. Let the taste run over your tongue and slowly down your throat. Go to a potluck, and eat a little bit of each dish, mindfully tasting each new thing.

Touch
Take a bubble bath. Pet your dog or cat or cuddle a baby. Put on a silk shirt shirt or blouse, and feel its softness and smoothness. Sink into a really comfortable bed. Float or swim in a pool, and feel the water caress your body.

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