Coping with Intense Mood Swings and Emotional Dysregulation

I created my own writing language and wrote about my emotions. I'm not diagnosed, but I'm on my way to it, but it helped keep my emotions in check and to help me remember what I was feeling and why because when I get intense mood swings my world collapses and I black out and slowly remember things. But it helps me, idk if it'll help, but it slightly does. (I made up a language code thing just so nobody could read it) When writing, I would write what I was feeling before, during, and after (not all at once, but after comes after I cool down) then I'd write what happened, how I felt. What caused it, for me, it's typically others actions, but then I'd let out everything I want to say to them out of anger or sadness, I'd let myself feel the emotion alone, then I'd talk to someone (I have siblings who understand) and then I'd let myself breath and if it was someone, I would confront them and tell them how It made me feel, if it was something else, then I'd take a moment to handle it

I keep a notebook with me and I journal when I get like that.. normally it's like word vomit that I wrote down but I have noticed that it helps bring me back some... I have stat in a public bathroom and wrote for a few minutes just to make it through shopping 🛒 also I tell myself .. some times even out loud.. that I am okay and that nothing can hurt me and I will be okay... Also I try and respond instead of react so I don't say hurtful things to myself or others ... Also breathing and counting helps... Also feel the emotion it's real and valid and it's okay to feel that way! But know that it's temporary and this too shall pass .. sounds corny but a walk also helps me or going to be alone .. so it's quiet and I can get my thoughts to slow down

Sensory toys, deep breathing, affirmations/mantras

Dude 100% get a bench press and bar in your back yard

Working out does help if you have time.

For me, routine is essential to managing my mood swings and emotions. Burning energy in any way you enjoy is useful to stop your body from being able to peak as high. A trick I built was that whenever I felt calm and relaxed I would either listen to a certain song or burn a certain incense, then when I would need to bring myself back to that emotional state I'd play that song and burn that incense, it helped subconsciously shift my mood.

Hello! I am so excited to share this advice! I currently am studying DBT (dialectic behavioral therapy) in a group therapy forum. It helps people like to us to be able to hold two truths at the same time. This is the only known form of therapy that helps treat BPD! The good news is, you don’t need to have a therapist to learn DBT skills! Just look it up on YouTube!