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Borderline personality disorder:

Helping people help themselves


Courage means to be afraid.

And to do it anyway.



Help for self-help: Learn to live with borderlines

On the subpages, I'll show you different ways to learn with the tension and uncontrolled feelings of borderline personality disorder  to deal with. I mainly rely on DBT (dialectical behavioral therapy) by Marsha Linehan . Subpages are as follows:

The form of therapy offers help for self-help: those affected by borderline learn skills that they can apply themselves and support the regulation of emotions . DBT consists of five modules and integrates the degree of tension:

Dialectical-behavioral therapy helps me a lot. On the one hand I learned to understand myself and what was going on in me , on the other hand I learned how to deal with it well. I describe other things that helped me to live with borderline under my lifeline . I wish you strength and courage to persevere so that it helps you as much as it does me.

All the best,

your Johanna

Borderline crisis: what can I do to help myself?

Living with borderline personality disorder is a roller coaster ride . I remember exploding in anger, falling into deep holes, devaluing myself so much - feeling like I had no control at all. I broke off relationships, isolated myself in the room, and felt wrong .


I started with talk therapy, which at least helped me to have someone to talk to in the beginning. The sticking point of slowly finding a footing, however, was sometimes in these steps:

I noticed more and more: I can take countermeasures in advance against internal tension and discomfort in any form. This takes a lot of practice and starts with introspection. Instead of devaluing myself, I tried to "explore" what happened when and how:

  • What feeling do I feel and do I feel it? This enabled me to see earlier what was going on in me later.

  • What was the trigger ? What moment or chain of events triggered this feeling?

  • How tense am I already? So I was able to choose the respective self-help measures.

  • What do I need now to stay with me and take good care of myself?

This observation takes a lot of time and patience . However, I benefited greatly from it: In small steps I learned to deal with difficult situations increasingly. I learned not to explode or injure myself. I slowly learned to be able to change destructive mechanisms and to transform old behavior into a more constructive one. 


A story to understand: How I learned to deal with holes  


I am walking down a street.
There's a deep hole there.
I fall in
I am lost.

... I am without hope.
It's not my fault.
It takes forever to get out again.


I am walking down the same street.
There's a deep hole there.
I fall in again.
I can't believe I'm in the same place again.
But it's not my fault.
It still takes a long time to get out.


I am walking down the same street.
There's a deep hole there.
I'm falling in again ...
out of habit.
My eyes are open
I know where i am
It's my fault.
I'll get out of there right away.


I am walking down the same street.
There's a deep hole there.
I go around it.

I go another street.


written by Sogyal Rinpoche, found on (accessed: 10/12/21, 6:43 a.m.)

All the best,

your Johanna

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