Land of OZ

Support for People Affected by BPD

Coping Skills & Strategies

Developing healthy coping skills is essential for managing emotions and maintaining well-being. Here are evidence-based strategies that can help both people with BPD and their loved ones.

Crisis Management

STOP Skill

Stop what you're doing
Take a step back
Observe your emotions
Proceed mindfully

PLEASE Skill

Treat Physical iLlness
Eat balanced meals
Avoid mood-altering substances
Sleep well
Exercise regularly

Emotional Regulation

Temperature Change

Cold water on face
Ice pack on eyes
Cold shower
Activates diving response

Intense Exercise

Running
Fast walking
Jump rope
Swimming

Mindfulness Techniques

Observe

Notice without reacting
Use your senses
Watch your breath

Describe

Put words to experience
Stick to facts
Avoid judgments

Participate

Engage fully
Be in the moment
Act intuitively

Distress Tolerance Skills

ACCEPTS Strategy

Activities - Engage in hobbies
Contributing - Help others
Comparisons - Perspective taking
Emotions - Create different ones
Pushing away - Temporary distance
Thoughts - Focus elsewhere
Sensations - Safe physical feelings

Self-Soothing

Vision: Look at beautiful things
Hearing: Listen to calming sounds
Smell: Use pleasant scents
Taste: Enjoy favorite foods mindfully
Touch: Wear comfortable clothes

Interpersonal Effectiveness

DEAR MAN Technique

Describe the situation
Express your feelings
Assert your wishes
Reinforce positive outcomes

Mindful of the goal
Appear confident
Negotiate when needed

Daily Practice

• Morning mindfulness
• Emotion tracking
• Gratitude journal
• Evening reflection

Emergency Kit

• Crisis phone numbers
• Comfort objects
• Coping cards
• Safety plan

Support Network

• Therapist contact
• Trusted friends
• Support group
• Family members

Create Your Plan

Download our worksheet to create your personalized coping plan:

Download Coping Plan Template Schedule Coaching Session