How Can I Cope When I'm Splitting?

DBT “check the facts” can help with the impulses that come with splitting. Personally I really struggle with splitting and haven’t figured out how to not feel the intense emotion. But checking the facts can help me decide how to approach it. If I know that I’m splitting and can admit that my BPD is causing me to feel this way, it’s easier to avoid things like hurting others or burning bridges or running away from the problem. Unfortunately I still have to sit with the feeling and that is tough.

For me it helps to constantly check in on myself to see whether I'm using black and white logic, and from there I can kind of reassure myself when I am splitting. I'll try to remember that it's not actually black and white and that there is a gray area. It's not foolproof but it does work for me.