Definition of BPD Splitting
Most people see the world and respond to various situations in a gradient, but things are not the same for people diagnosed with borderline personality disorder (BPD). For some people, splitting is known to cause an all-or-nothing dichotomy that prevents them from seeing events, situations or other people in that gradient and only allows them to see things as black and white.
BPD itself can be challenging to manage due to its symptoms like mood swings and impulsive behaviours. For some people, it may be challenging to maintain healthy relationships, and splitting only adds to this challenge. Splitting is known to cause even more intense mood swings and behaviours and can affect all other aspects of life.
Splitting is a defense mechanism that people with borderline personality disorders develop when they face immense emotions like isolation or anxiety, and its development goes back to early life traumas, abandonment and abuse. Experiencing the world and reacting to the world through a filter of black or white is emotionally exhausting for people with BPD, and it can also put a strain on people’s relationships. However, through understanding, learning and embracing the way others see and perceive the world, we can all combat the challenges of BPD splitting together as a society.
Coping Strategies for Individuals with BPD Splitting
Understanding methods for BPD-splitting coping is essential for individuals living with BPD as well as for their loved ones. It can also help to recognise and understand what people with BPD splitting experience and what steps can be taken to manage them. Once they’ve understood what splitting is and what it causes, loved ones and other family members can better understand people’s feelings and behaviour, which may sometimes seem confusing or intense. This is why it is vital to consider all aspects of this mental health challenge, which can help individuals with BPD and their support systems to create coping strategies that will lead to positive outcomes.
Mindfulness and Grounding Techniques
Mindfulness and grounding techniques are excellent tools for coping with borderline personality disorder as they allow individuals to become more aware of their emotions and thoughts and remain present in the current moment. These techniques include visualisation methods, deep breathing exercises and progressive muscle relaxation. It may be challenging to think of reality without having negative thoughts circling, so it is essential to consider where you are right now and what you see, hear or smell to help you gain some grounding.
Practising mindfulness is also known to make a real difference in managing emotions by paying close attention to your thoughts and feelings without judging them. By becoming more aware of your overwhelming emotions, you can easily understand the triggers and the healthiest ways to cope with those feelings and mental health. Mindfulness also helps to develop self-compassion by taking the time and consistent practice and enables you to become more accepting and understanding of your emotions and thoughts.
Dialectical Behavior Therapy (DBT) Skills
Dialectical behaviour therapy is also known as “talk therapy” and is used to treat the symptoms of borderline personality disorder. It is a form of cognitive behavioural therapy that focuses on cognition’s role. DBT therapy refers to the beliefs, thoughts and behaviours as well as actions in the development as well as treatment of borderline personality disorder. This kind of therapy is known to be very effective in managing the symptoms of BPD.
Emotional Regulation
Emotional regulation skills are essential for individuals with splitting behaviour to manage intense emotions in a healthy way. These skills entail positive self-talk, self-soothing techniques, and distress tolerance skills that can help prevent building unstable relationships and guide you through maintaining healthy and long-term ones.
Gaining these skills allows people with borderline personality disorder to understand and interpret their feelings, find ways to manage them, and express them in healthy and non-destructive ways. Some examples of developing these skills include journaling, exercise and self-reflection, which allows people to recognise and reframe negative emotions, feelings and thoughts, leading to a more balanced perspective and stronger interpersonal relationships.
Self-Reflection
Self-reflection is another essential skill in coping with BPD-splitting behaviours. It often means that before reacting to a situation impulsively, it is best to pause and reflect on the situation. It is helpful to think of the potential effects of your response and actions and whether that is the effect you want to achieve. Start by reminding yourself that the splitting behavior is only a symptom of the condition and is simply a defence mechanism, and you can gain healthier skills.
Practice Distraction
It is crucial to focus on the essential things in life to cope with negative thoughts and prioritise what matters the most. Focusing on things you value and that make you happy can be a method of distraction. Some of these things can be specific interests, passions, opinions and values, and it may be helpful to write them down or say them out loud. It is also important to take your time and learn your likes and dislikes and what you enjoy doing.
Seek Professional Help
If you or a loved one is facing the challenges of BPD splitting episodes, it can be beneficial to seek help and support from a mental health professional.
People with borderline personality disorder splitting episodes can always turn to Unique Community Services for our holistic, person-centred and humanised way of supporting people with unique and complex needs. We provide complex care and tailored solutions to every individual by putting people’s emotional and personal needs at our focus.
Mental Health Support with Unique Community Services
At Unique Community Services, we are committed to putting people’s needs first through our person-centred approach. We understand people’s needs differ, and their care should reflect that. We provide individualised and tailored care plans and consider each person we support an integral part of our community.
Our dedicated team of clinicians fosters genuine relationships and actively listens to the preferences and needs of the people we support. We believe in enhancing everyone’s quality of life by prioritising dignity, human rights, and overall well-being.
Contact us today if you need support for yourself or your loved one aged 0-65+. We are located in Bristol, Manchester, and Leeds.
