Borderline personality disorder self help worksheets

This page displays borderline personality disorder self-help worksheets.

These worksheets provide effective self help strategies to help people with Borderline personality disorder cope and regulate their emotions including techniques that help manage their intense mood shifts.

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Borderline personality disorder self help worksheets?

Borderline Personality disorder self-help worksheets are exercises that you can do by yourself to regulate your mood, identify states to cope, and effectively regulate emotions.

These worksheets are designed to help someone with borderline personality to help themselves identify, justify, cope with their emotions and regulate their behaviours so that they are healthy and adaptive. 

Because these worksheets are “self-help” they do not require the presence and guidance of a mental health professional, however, if you are diagnosed with Borderline Personality disorder, it is advisable that you connect with a professional to help get the right treatment. 

What is Borderline personality disorder?

Borderline personality disorder is a mental health disorder that is characterised by a pattern of varying moods, self-image, and behavior. 

People with this personality disorder may experience intense anger, depression, and anxiety that can last from a few hours to days.

A person with this disorder can experience maladaptive symptoms that impact their work, relationships,and sense of self. 

These symptoms according to the DSM-V include:

  • An intense fear of abandonment leading to  extreme measures to avoid real or imagined separation or rejection
  • A pattern of unstable intense relationships
  • Rapid changes in self-identity and self-image that include shifting goals and values.
  • Impulsive and risky behavior, such as gambling, reckless driving, unsafe sex, or sabotaging success.
  • Suicidal threats or behavior or self-injury, often in response to fear of separation or rejection
  • Intense mood swings lasting from a few hours to a few days
  • Feelings of emptiness
  • Inappropriate, intense anger, frequently losing your temper,or having physical fights

These symptoms can cause this particular condition to be dangerous and often warrants treatment. 

Let us look at some worksheets you can use to help yourself cope with the symptoms of this disorder with tandem to professional treatments such as pharmacological treatments and therapy. 

These worksheets are not to be used as stand alone treatments for a diagnosed case of Borderline personality disorder. 

Mood Button Worksheet

People with BPD often lack self awareness about their patterns of behaviour, their mood, and their thoughts. Helping yourself cope with the symptoms of this disorder involves developing an awareness of your triggers by using this worksheet. 

What does this worksheet do?

The Mood button worksheet is to help empower a person to be able to identify the triggers of their emotions.

By sitting down and reflecting on various triggers that cause shifts in moods, this worksheet invites people to manage their moods and develop strategies of adaptive behavioral responses.

How will this worksheet help?

This worksheet, when done with the intent of helping yourself cope with your emotional shifts and triggers can help a person with BPD deal with these emotions and triggers in adaptive ways. 

So instead of reacting violently to a trigger, this worksheet can help them develop an awareness of what is triggering their anger, reflect on what they do to soothe themselves, and finally behave in adaptive ways as a response to the trigger. 

How to use this worksheet?

To use this worksheet, take a ticket and create a space where you can safely reflect on the things, people, events, and situations that trigger shifts in your mood. 

Listen them down to one colour and as you do, make sure that you are mindful of the emotions that these triggers elicit from you. 

Next, write down strategies that you used to manage and sooth yourself. It could be positive or negative strategies that have helped and those that did not work out.

Finally, take note of the things you can do which are adaptive responses to the trigger. Remember we are not talking about reactions but healthy behaviours that can help you manage or address the triggers.

List down alternative strategies that you can use or things you can do instead to help you cope. 

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Justifying Mood Shifts Worksheet

Now, another technique that is a deeper investigation into mood shifts includes this worksheet that invites you to evaluate and justify your mood shifts. 

What does this worksheet do?

THis worksheet is designed to invite you to objectively evaluate the events and factors surrounding a trigger that shifted your mood. 

It is intended to allow you to investigate these shifts in detail, understand your emotions and that of others, and evaluate your behaviour with respect to the situation.

How will this worksheet help?

If done with positive intent, this worksheet can help you objectively, with empathy, evalue the shifts in mood and the events surrounding the shift.

It can help a person develop awareness as to what triggered the change, whether shifts of mood was done with the intent to harm and manipulate, other possible causes, and consider more adaptive ways with which they could have handled the situation. 

Developing this awareness as you work on this worksheet can help you effectively deal with challenging situations in more adaptive ways.

How to use this worksheet?

To use this worksheet you will have to remember that objectivity is key along with empathy for others and yourself. 

Take a moment to reflect on an event that causes an intense shift in mood and write it down.

Next, be objective in evaluating whether the shift in mood was appropriate avoiding to the situation or whether it was done with the intent to manipulate, harm yourself and others.

Note down any other factors that might have caused the intense shift and also take note of how it might have affected other people.

Be compassionate as you do the next step of considering and noting own various responses you could have given to the event which are more adaptive and healthy. 

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Pre-Planned Coping Worksheet

Now, when a person with BPD experiences an episode, they might struggle with the feeling of losing control, and might not be able to think of ways to cope with their emotions and behaviours.

Hence it becomes important for someone to develop pre planned strategies to cope.

What does this worksheet do?

This worksheet enables a person to develop various coping strategies that they can use when they are struggling with an intense episode of difficult emotions, anxiety, and depression. 

It empowers a person to reflect on possible strategies that can help them cope with specific emotions and respond to these emotions in healthy ways. 

How will this worksheet help?

This worksheet, when a person engages with it with the intent to help themselves, can help a person understand that they have multiple choices of positive coping strategies when they feel powerless against overwhelming emotions. 

These strategies when proven helpful can help a person with BPD feel like they are in control over themselves and their feelings and instill hope. 

How to use this worksheet?

To use this worksheet, you need to invite yourself to explore some strategies either from external sources or from your therapist that can help you cope with intense emotional episodes. 

You can even take the time to reflect on the strategies that you tried and did not work, see what can be done differently and put it to test the next time you feel over weed with your emotions. 

Take the time to brainstorm ideas and strategies that are specific for each emotion that you feel . For example, when you feel lonely, reaing out to a trusted friend to spend time or connet instead of indulging in other risky acitries- like turning to sex- to overome  this loneliness. 

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Radical Acceptance Emotional regulation worksheet

Emotional regulation by accepting various difficult emotions as they are can be another way you can help yourself deal with your shifts in moods.

You can access this worksheet here

What does this worksheet do?

The radical acceptance worksheet is based on an emotional regulation technique that invites you to identify, consider, and understand an emotion or situation that you are finding hard to accept. 

How will this worksheet help?

This worksheet has been designed with the intention to help you accept things that you cannot control. 

And rather than dwelling on the distress of no control, it invites you to move beyond the distress and choose how you can respond to it without trying to change or control the situation.

So, instead of getting stuck in a maladaptive cycle, this worksheet can help you identify adaptive strategies to help you cope with your emotions. 

How to use this worksheet?

To use this worksheet you begin with dividing your paper into five sections. 

In the first section,  determine or specify the problem or situation that you find problematic or painful.

In the second section, describe the role your behavior played in this situation keeping in mind that you do not control others’ behavior. 

Also, recount how others’ behaviours contributed to the situation and make note of what you could and couldn’t control. 

In section 3, write about your reaction to the situation. Ask yourself the following: How did you react, act, or behave to what occurred? What effects did your reactions have on you emotionally?

In section four, think about the impact of your reactions on those around you.

In section five,  identify more mindful, considerate ways to respond in the future and use these mindful responses as a way to cope the next time you face a similar challenge. 

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