Borderline personality disorder (BPD) is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic, mental health disorder. It is a complex psychological condition that is characterized by “a pervasive pattern of instability and hypersensitivity in interpersonal relationships, instability in self-image, extreme mood fluctuations, and impulsivity. Individuals with borderline personality disorder often struggle with relationship issues, lack self-esteem, have a poor self-image, and have an inability to appropriately self-regulate.” The symptoms associated with borderline personality disorder can hinder one’s ability to function optimally in daily life. The National Institute of Mental Health (NIH) estimates that 1.4% of the adult population in America experience BPD. The treatment for BPD often includes long-term participation in one or more psychodynamic models of psychotherapy.
Overcoming Negative Self-Talk
Negative self-talk is defined as “the expression of thoughts or feelings which are counter-productive and have the effect of demotivating oneself.” Empirical evidence confirms that individuals with BPD are prone to negative emotions with respect to themselves, such as self-disgust and shame, which contribute to low self-esteem and an inconsistent self-concept. Overcoming negative self-talk is a gradual process that requires patience and self-compassion. Michigan University identifies the following suggestions to help assuage negative self-talk in BPD:
- Quiet your mind: Mindfulness techniques like meditation and deep breathing can improve your state of mind and outlook on life. Research has found that practicing deep breathing exercises can effectively help with relaxation, stress management, control of psychophysiological states, and improve organ function.
- Be grateful: According to research from Harvard Medical School, expressing gratitude is strongly correlated with greater happiness.
- Keep physically active: Exercising can increase levels of certain neurotransmitters (e.g., serotonin and norepinephrine) in the brain, boosting one’s mood. The Academy of Neurological Therapy asserts that “exercise has been shown to help improve and prevent many conditions, including: weight management, stress levels, emotional regulation/ mood, memory, attention, strength, endurance, balance, flexibility, and blood pressure regulation.”
- Give yourself: Dedicating oneself to others through activities such as volunteering produce greater joy which can be directly linked to one’s positive psyche.
- Get creative: According to research, creative activities can promote positive behavioral changes, self-confidence, and self-esteem.
- Learn a new skill: Humans are hard-wired to experience joy when experiencing novelty. Learning and mastering a new skill can help build self-confidence and serve as a distraction from negative self-thoughts.
- Practice self-compassion: Replace self-criticism with kindness and understanding. Consider selecting, and regularly repeating, a few personal affirmations to encourage positive self-talk and promote self-confidence. Clinical evidence suggests this improves measures of life satisfaction, social connectedness, and subjective well-being.
Learning to overcome negative self-talk is instrumental in one’s BPD recovery, as research demonstrates how we speak to ourselves has a powerful impact on our mental and physical health.
Treatment In Calabasas
Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.
The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.