Don't you listen to the never

If feeling angry, restless, or splitting negatively:

Punch a pillow

pace around

scribble on a piece of paper till it all rips up 

throw something heavy, or lift something heavy 

Listen to loud, angry music and scream sing along with it 

scream in general. screaming is good for the soul

type all of your angry thoughts out into a notepad as they happen (you can review these later when thinking rationally)

if feeling depressed or lonely/needing attention you cant get:

Go for a nap. Your body honestly needs a lot of energy to deal with having bpd 

watch something upbeat but mind numbing. ASMR videos are our favourite! particularily the channel ninos home and tysytube restorations. Something that  is relaxing and engaging

Make sure to check if you’ve eaten, and try to eat a snack if you can. Hunger can have a huge impact on your mood. 

Try to clean yourself a little bit if possible. Dry Shampoo, wet wipes, and baby powder are your friends. even just changing your shirt can do wonders 

if you can, open a window. fresh air genuinely does help but going outside takes a lot of energy. if you cant do that, see if you can open your blinds to let some sunlight in 

if you can, take some vitamin supplements. a lot of people are lacking more than they think and it can have a large impact on mood 

try to work out some time to spend with your fp, or other friends and loved ones. people with BPD need a lot of attention, and it’s okay to ask your friends to provide some if you can. 

If you’re feeling dissociative or spaced out:

clap over and over till your hands tingle 

take a cold shower, or put your face in cold water 

Chew ginger or eat something spicy 

Drink something nice, and warm like hot cocoa and try to describe the flavour of it in as many words as possible

Do a grounding technique. Count 5 things you can see, 4 things you can touch, three things you can hear, two things you can smell and one thing you can taste. 

General tips: 

I highly recommend people with BPD keep some sort of mood diary and write down their tiggers if they can. documenting your thought process when splitting, or when having mood swings, is very important for being able to prevent future breakdowns in the future