Help bpd splitting

[excusemybrain]

what could i do when im splitting so i dont end up hurting every fucking person i love or ending all my relationships
i literally know its just an episode but i cant do anything my brain just wont think straight
i always tried to keep it to myself, act normally even if im dying inside, it hurts so damn much. but now its getting worse and i cant do this anymore.

 

[KinderEgg]

Hi! I am sorry to hear that your splitting is getting worse.

In terms of something practical you can do for splitting I think you would use the DBT distress tolerance skills, such as the "rest" acronym:

Relax - Stop what you're doing, put it on pause and step away from the situation, remind yourself you can act differently, the idea is to create space between you and the desire to act on impulse, perhaps self soothe with breathing exercises.

Evaluate - Perform a quick evaluation to get a sense of what's happening, you can observe what is happening to you, physically, mentally, emotionally, you can do this by asking yourself questions about how you are feeling for example.

Set an intention - So you would want to set a goal, or create some kind of plan regarding what you're going to do next based on what you need right now, whether it's taking care of yourself through self soothing or solving a problem.

Take action - Put your plan into action, proceed slowly and with awareness of what you're doing.
This is one of the DBT skills I learned although I am still new to it. I hope it helps although I totally get it if it doesn't. If it's okay to ask do you have access to any DBT whether with a professional or via those workbooks?

 

[excusemybrain]

Hi! I am sorry to hear that your splitting is getting worse.

In terms of something practical you can do for splitting I think you would use the DBT distress tolerance skills, such as the "rest" acronym:

Relax - Stop what you're doing, put it on pause and step away from the situation, remind yourself you can act differently, the idea is to create space between you and the desire to act on impulse, perhaps self soothe with breathing exercises.

Evaluate - Perform a quick evaluation to get a sense of what's happening, you can observe what is happening to you, physically, mentally, emotionally, you can do this by asking yourself questions about how you are feeling for example.

Set an intention - So you would want to set a goal, or create some kind of plan regarding what you're going to do next based on what you need right now, whether it's taking care of yourself through self soothing or solving a problem.

Take action - Put your plan into action, proceed slowly and with awareness of what you're doing.
This is one of the DBT skills I learned although I am still new to it. I hope it helps although I totally get it if it doesn't. If it's okay to ask do you have access to any DBT whether with a professional or via those workb

Hi! I am sorry to hear that your splitting is getting worse.

In terms of something practical you can do for splitting I think you would use the DBT distress tolerance skills, such as the "rest" acronym:

Relax - Stop what you're doing, put it on pause and step away from the situation, remind yourself you can act differently, the idea is to create space between you and the desire to act on impulse, perhaps self soothe with breathing exercises.

Evaluate - Perform a quick evaluation to get a sense of what's happening, you can observe what is happening to you, physically, mentally, emotionally, you can do this by asking yourself questions about how you are feeling for example.

Set an intention - So you would want to set a goal, or create some kind of plan regarding what you're going to do next based on what you need right now, whether it's taking care of yourself through self soothing or solving a problem.

Take action - Put your plan into action, proceed slowly and with awareness of what you're doing.
This is one of the DBT skills I learned although I am still new to it. I hope it helps although I totally get it if it doesn't. If it's okay to ask do you have access to any DBT whether with a professional or via those workbooks?

omg thank you thats so cute :( ill try
noo i dont have, i have already searched for DBT professionals some time ago but i think in brazil is not very popular yet bc it was hard to find and the ones i found were so expensive. and ive never heard of workbooks.

 

[BlueLock]

Hi! I am sorry to hear that your splitting is getting worse.

In terms of something practical you can do for splitting I think you would use the DBT distress tolerance skills, such as the "rest" acronym:

Relax - Stop what you're doing, put it on pause and step away from the situation, remind yourself you can act differently, the idea is to create space between you and the desire to act on impulse, perhaps self soothe with breathing exercises.

Evaluate - Perform a quick evaluation to get a sense of what's happening, you can observe what is happening to you, physically, mentally, emotionally, you can do this by asking yourself questions about how you are feeling for example.

Set an intention - So you would want to set a goal, or create some kind of plan regarding what you're going to do next based on what you need right now, whether it's taking care of yourself through self soothing or solving a problem.

Take action - Put your plan into action, proceed slowly and with awareness of what you're doing.
This is one of the DBT skills I learned although I am still new to it. I hope it helps although I totally get it if it doesn't. If it's okay to ask do you have access to any DBT whether with a professional or via those workbooks?

Sorry for piggybacking but if op's interested there's a really helpful work book for breaking this down even more + gives other helpful dbt tips, It's called the dialectical behavior therapy skill workbook and it helped me a lot.

heres the link for a free online copy of it too: https://archive.org/details/dialecticalbehav0000mcka/page/n7/mode/2up

 

[excusemybrain]

Sorry for piggybacking but if op's interested there's a really helpful work book for breaking this down even more + gives other helpful dbt tips, It's called the dialectical behavior therapy skill workbook and it helped me a lot.

heres the link for a free online copy of it too: https://archive.org/details/dialecticalbehav0000mcka/page/n7/mode/2up

THANK YOU SO MUCH

 

[KinderEgg]

Sorry for piggybacking but if op's interested there's a really helpful work book for breaking this down even more + gives other helpful dbt tips, It's called the dialectical behavior therapy skill workbook and it helped me a lot.

heres the link for a free online copy of it too: https://archive.org/details/dialecticalbehav0000mcka/page/n7/mode/2up

I own this one actually. It's really good.