What are some ways to practice DBT?

Question

Hello doctor,

I am a 22-year-old woman recently diagnosed with borderline personality disorder (BPD). I have been struggling with intense mood swings, fear of abandonment, and impulsive behaviors that are affecting my relationships and academic performance. The constant emotional turmoil is exhausting, and I often feel overwhelmed. I have started dialectical behavior therapy, but I am finding it challenging to implement the skills in real-life situations. Are there any additional resources or support groups you would recommend? I am also concerned about the potential stigma associated with BPD and how it might impact my future career prospects.

Could we discuss strategies for managing disclosure in professional settings? Lastly, I have been experiencing some physical symptoms like headaches and insomnia. Are these related to BPD, or should I be concerned about other underlying issues? Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Thank you for taking help from a psychiatrist.

It is understandable that you are feeling overwhelmed with your diagnosis of borderline personality disorder (BPD), and you are taking positive steps by engaging in dialectical behavior therapy (DBT). While implementing DBT skills can be challenging, it often takes time to see progress. Here are some additional resources and strategies to help you manage:

Resources and support groups:

Online communities: Websites offering community service can provide peer support and shared experiences, helping you feel less alone.
National alliance on mental illness (NAMI): Offers free support groups and educational resources, including specific programs for young adults.
Therapist-led support groups: Consider asking your therapist or clinic if they run group sessions specifically for people with BPD. These environments provide structured guidance in applying DBT skills.
Applications for DBT skills practice: Applications can help reinforce skills like emotional regulation and mindfulness in your daily life.
Managing disclosure in professional settings is very important. Navigating stigma in the workplace can be tricky, but there are strategies to protect yourself:
Selective disclosure: Only disclose your diagnosis when necessary or if you feel safe doing so. Focus on your strengths and the strategies you have developed to manage your mental health.
Reframing challenges: In professional settings, you can describe emotional challenges as being a result of stress or burnout, avoiding specific labels unless disclosure feels right for you.
Seek accommodations without full disclosure: You can request accommodations for things like managing stress, flexibility in hours, or mental health days without revealing your diagnosis.
Physical symptoms like headaches and insomnia (sleeplessness) are common in people with BPD and may be related to stress, emotional dysregulation, and anxiety. These can also be side effects of the intense emotions and chronic anxiety associated with BPD.

However, if these symptoms persist or worsen, it is worth discussing them with a healthcare provider to rule out other conditions, such as migraines (migraine is a condition of the brain and nervous system), whose main symptom is intense headaches or sleep disorders. Additional suggestions for coping:

Mindfulness and grounding techniques: These can help you manage emotional intensity in the moment. Practice regularly to build resilience.
Physical activity: Exercise can improve mood, help regulate emotions, and alleviate insomnia (inability to sleep) and headaches.
Regular sleep routine: Setting a consistent bedtime routine may help with insomnia. Consider calming activities before bed, like reading or meditation.

I hope this helps.

Thank you, and take care.

Regards.