Have you ever thought about using journaling to manage BPD?
Don’t worry, even I was sceptical at first. I’ve filled countless diaries over the years and although it started off innocently enough, my teenage musings grew increasingly morbid. It got to the point where I gave up on diaries completely, convinced that writing down my depressing thoughts only made things worse.
However, using journal prompts for BPD involves so much more than just scribbling down diary entries. While it can be used as a mind-dump for chaotic or overwhelming thoughts, journaling encourages you to write with purposeful intention as well as unfiltered emotion.
Journaling is a well-known form of expressive writing and is useful for self-awareness, self-discovery and self-reflection – all of which are super important when it comes to managing BPD.
How Journaling Helped My BPD
Using journal prompts specifically for BPD has really helped me understand, manage and even gradually transform some of BPD’s most troubling symptoms. For example:
It provides me with a safe outlet for explosive emotions
Rather than unload my intense emotions on a person, I can vent my raw, unfiltered feelings onto a much-less offended piece of paper.
It helps me understand my triggers and symptoms better
BPD comes with a lot of irrational fears and cognitive distortions. Journaling gives me the clarity not only to identify them, but also to realise what situations triggered them. I have discovered many unhealthy thought and behaviour patterns through journaling!
It helps with self-identity issues
This is the BPD symptom that I struggle with the most. My self-identity is always fluctuating to the point where some days I feel completely empty. Using journal prompts for BPD not only helps to stabilise my sense of self, but grounds me on the days I feel the most inauthentic.
So, if you’re thinking about journaling for BPD, do it! To help you out, I’ve come up with some journal prompts specifically to help symptoms of BPD.
20 Journal Prompts for BPD
♡ Write about a time you overcame a negative emotion. How did you do it?
♡ List 10 things that make you happy
♡ List some positive affirmations to repeat to yourself every day
♡ What are some black-and-white thoughts you commonly have? List some ‘grey’ thoughts next to them.
♡ Write a rant letter to someone you’re angry with
♡ What are some quotes that resonate with you?
♡ Create a self-care checklist
♡ List three things you are grateful for
♡ Write down a list of soothing activities to try when you feel overwhelmed
♡ Write about the people you love. What do they do to show you that they care?
♡ Write about a time you forgave yourself for something
♡ List three things that you want to work on and some ideas on ways you can tackle them
♡ What are three things you like about yourself?
♡ Describe your biggest accomplishments
♡ What are some things that help you when you’re feeling overwhelmed with emotions?
♡ Write a letter to your younger self
♡ Track your emotions throughout the day/week. Write down any patterns you find
♡ Describe a time where you did something nice for someone else
♡ What would you do if you weren’t afraid?
I really hope you enjoyed my journal prompts for BPD! Journaling really has helped me tackle my symptoms in so many ways. Got any other tips? Please feel free to leave them in the comments down below!