borderline recovery

I want to talk
about what happened
without mentioning
how much it hurt.
There has to be a way.
To care for the wounds
Without reopening them.
To name the pain
without inviting it back
into me
—  If there is a way, I’ll take it.
10

DBT Self-Help Resources: Ways to Describe Emotions

To be used with Emotion Regulation Worksheets 4, 4a

Also look at: Emotions List -  Using an Emotions List to help Label an Emotion

Search results for Emotion Dysregulation - Definition of Emotion Dysregulation

Source: Marsha M. Linehan (2015) DBT Skills Training Handouts and Worksheets, Second Edition The Guilford Press

Copyright 2015 by Marsha M. Linehan.

when you are dating or in a relationship as a person diagnosed with bpd, it’s important to have safe words. im not talking about when in sexual situations (though that might be a neat idea too) but just for everyday-use. use a certain word when you are splitting or dissociating so your partner will be aware.

also when you are being triggered, either by your partner or something/someone else, a safe word is a great tool. especially when you are in a crowded place, so your partner can help you get somewhere quiet.

a safe word can also be needed when you are in a fight with your partner and one of you crosses a line. then you’ll be able to either apologize, stop the fight or take a “time out” - a few minutes apart to cool your heads.

you might also not need it at all, but i think it’s a good idea to have one, just for safety measures? idk, it has just saved me a lot of crying and maybe even a broken heart.

Positive Borderline Characteristics
  • Empathetic
  • Caring
  • Compassionate
  • Creative
  • Passionate
  • Spontaneous
  • Flexible
  • Loyal
  • Communicative 
  • Adventurous
  • Open-Minded
  • Sensitive
DBT Skills Training Handouts and Worksheets - Mindfulness Skills Masterpost

DBT Self-Help  Resources: The following are the links to all the handouts and accompanying worksheets contained within the Module 1 - Mindfulness Skills of Marsha Linehan’s DBT Skills Training Handouts and Worksheets, 2nd Edition published in 2015.

Mindfulness Skills Handouts:

Handouts for Goals and Definitions

Mindfulness Handout 1: Goals of Mindfulness Practice

Mindfulness Handout 1a: Mindfulness Definitions

Handouts for Core Mindfulness Skills

Mindfulness Handout 2: Overview - Core Mindfulness Skills

Mindfulness Handout 3: Wise Mind - States of Mind

Mindfulness Handout 3a: Ideas for Practicing Wise Mind

Mindfulness Handout 4: Taking Hold of Your Mind - “What” Skills

Mindfulness Handout 4a: Ideas for Practicing Observing

Mindfulness Handout 4b: Ideas for Practicing Describing

Mindfulness Handout 4c: Ideas for Practicing Participating

Mindfulness Handout 5: Taking Hold of Your Mind - “How” Skills

Mindfulness Handout 5a: Ideas for Practicing Nonjudgmentalness

Mindfulness Handout 5b: Ideas for Practicing One-Mindfulness

Mindfulness Handout 5c: Ideas for Practicing Effectiveness

Handouts for Other perspectives on Mindfulness Skills

Mindfulness Handout 6: Overview - Other Perspectives on Mindfulness

Mindfulness Handout 7: Goals of Mindfulness Practice - A Spiritual Perspective

Mindfulness Handout 7a: Wise Mind from a Spiritual Perspective

Mindfulness Handout 8: Practicing Loving Kindness to Increase Love and Compassion

Mindfulness Handout 9: Skillful Means - Balancing Doing Mind and Being Mind

Mindfulness Handout 9a: Ideas for Practicing Doing Mind and Being Mind

Mindfulness Handout 10: Walking the Middle Path - Finding the Synthesis between Opposites

Mindfulness Skills Worksheets:

Worksheets for Core Mindfulness Skills

MIndfulness Worksheet 1: Pros and Cons of Practicing Mindfulness

Mindfulness Worksheet 2: Mindfulness Core Skills Practice

Mindfulness Worksheet 2a: Mindfulness Core Skills Practice

Mindfulness Worksheet 2b: Mindfulness Core Skills Practice

Mindfulness Worksheet 2c: Mindfulness Core Skills Calendar

Mindfulness Worksheet 3: Wise Mind Practice

Mindfulness Worksheet 4: Mindfulness “What” Skills - Observing, Describing, Participating

Mindfulness Worksheet 4a: Observing, Describing, Participating Checklist

Mindfulness Worksheet 4b: Observing, Describing, Participating Calendar

Mindfulness Worksheet 5:  Mindfulness “How” Skills - Nonjudgmentalness, One-Mindfulness, Effectiveness

Mindfulness Worksheet 5a: Nonjudgmentalness, One-Mindfulness, Effectiveness Checklist

Mindfulness Worksheet 5b: Nonjudgmentalness, One-Mindfulness, Effectiveness Calendar

Mindfulness Worksheet 5c: Nonjudgmentalness Calendar

Worksheets for Other Perspectives on Mindfulness Skills:

Mindfulness Worksheet 6: Loving Kindness

Mindfulness Worksheet 7: Balancing Being Mind with Doing Mind

Mindfulness Worksheet 7a: Mindfulness of Being and Doing Calendar

Mindfulness Worksheet 8: Mindfulness of Pleasant Events Calendar

Mindfulness Worksheet 9: Mindfulness of Unpleasant Events Calendar

Mindfulness Worksheet 10: Walking the Middle Path to Wise Mind

Mindfulness Worksheet 10a: Analyzing Yourself on the Middle Path

Mindfulness worksheet 10b: Walking the Middle Path Calendar

Source: Marsha M. Linehan (2015) DBT Skills Training Handouts and Worksheets, Second Edition The Guilford Press

Copyright 2015 by Marsha M. Linehan.

i feel like so many people push the idea that to recover you have to forgive your abuser(s)

no. you don’t. you do not have to forgive your abuser(s). you are under no obligation to ever forgive your abuser(s). you are allowed to believe your abuser(s) are not worthy of forgiveness. you are allowed to be unashamed and unapologetic about not forgiving your abuser(s).

you can recover at your own pace, in your own way, that works for you!

how about a shout out to the people who have the “ugly” symptoms like obsessing over others, having fits of rage, idolizing people, debating their validity constantly, crying over the tiniest things, depending on others for validation. shout out to the people who are frustrated with not being able to control their own mind. you guys rock! i understand that feeling and i’m here for you!