# MHApps BPD – Worried About Myself – Information For BPD EUPD Sufferer – Personal Advice And Activities

Myself

- Worried About Myself? Have you recently been diagnosed with BPD / EUPD or have you recently been diagnosed with a serious mental health issue?
  Are you looking for information on BPD / EUPD?
  Do you suspect you might have BPD / EUPD?
  If you wish to learn about BPD / EUPD you have come to the right place.
  BPD stands for Borderline Personality Disorder [BPD] also known as EUPD. These terms are often used interchangeably.
  EUPD stands for Emotionally Unstable Personality Disorder [EUPD].
- Taking that first step to help may be daunting. It can also be hard to accept that recovery takes time and there is no ‘magic pill’ available.
  It is important to be aware that, although it may take some time, changing your coping style can lead to an improvement in your condition. Better management of your emotions and behaviour can lead to an improvement in interpersonal functioning, overall sense of wellbeing, and a decrease in harmful behaviours.
- Some helpful activities Here are some suggestions of helpful activities.
  Physical wellbeing
  - Attend to your health and wellbeing.
  - Try to maintain a stable routine of meals and sleep times.
  - Eat balanced meals and avoid junk food and minimise if not avoid consuming high sugar/high caffeine drinks.
  - Engage in mild daily activity or exercise to help reduce stress.
  Mood
  - Avoid mood altering substances and limit if not avoid alcohol intake.
  - Set aside regular times during the day when you engage in some form of relaxation.
  - Reflect on positive things, no matter how small, that have happened.
  - When your mind wanders to bad experiences or feelings, bring it back to positive events such as the fact that you have begun to take responsibility for your mental wellbeing.
  Achievements
  - Do one thing each day that will give you a sense of achievement making you feel capable and in control.
  - Break up large unwieldy tasks into small ones, set some priorities, and do what you can, as you can.
  - Set realistic goals for yourself.
  - Begin to save up positive experiences.
  - Begin to accept that life and living has imperfections and that small positive changes can bring considerable benefit.
- What if I am in emotional pain / crisis? Due to the intensity of the emotional pain that is suffered it can be difficult to make skillful decisions.
  If you are in severe distress it might be helpful to try some of the following:
  - If you are in an agitated, emotional state try to focus on something positive.
  - Avoid quick fixes of self harm or other behaviour.
  - Try to distract yourself from this distress by doing something. Try to be fully present in this activity and if your mind wanders back to distressing thoughts then pull your attention back to the activity you are doing.
  - Try to soothe yourself by concentrating deeply on your 5 senses of touch, smell, taste, hearing and sight.
  - Use some relaxation techniques and connect into and notice your breath as you inhale and exhale.
  - Try to focus on that moment and improving only that moment. Try to make that very moment better and take one thing at a time.
  - Perhaps look at a photo of friends or of a place that has happy memories.
  - Have a nice warm bath with positive music, i.e. music that is uplifting, distracting or relaxing.
  - Put on your favourite (upbeat) music and dance around your room.
  - Get outdoors, regardless of weather and get some exercise.
  - Talk with a trusted relative or friend.
- What if I am at risk of serious self harm? If you are thinking about causing yourself serious self harm then:
  - Ask yourself - Why am I doing this?
  - Make sure you are not alone.
  - Seek assistance from a supportive helpline.
  - If you are in immediate risk then call a trusted relative or friend or your GP.
  - If you are already in treatment then call your therapist for guidance if that option is open.

Myself