🚨 If you're in immediate danger, call 911 or go to your nearest emergency room 🚨
⚠️ Warning Signs of a Mental Health Crisis
If you or someone you know is experiencing any of these warning signs, especially in relation to BPD symptoms, seek immediate help:
🚨 Immediate Danger Signs
- •Thoughts of suicide or self-harm
- •Plans or means to harm yourself or others
- •Feeling trapped with no way out
- •Severe emotional pain or hopelessness
- •Talking about wanting to die
- •Giving away possessions
⚠️ BPD-Related Crisis Signs
- •Intense fear of abandonment leading to panic
- •Severe emotional dysregulation
- •Impulsive dangerous behaviors
- •Dissociation or feeling disconnected from reality
- •Extreme anger or rage episodes
- •Self-harm behaviors or urges
📞 Crisis Hotlines & Support
🇺🇸 United States Resources
988 Suicide & Crisis Lifeline
24/7 free and confidential support
Call: 988
Available in English and Spanish
SAMHSA National Helpline
Treatment referral and information
Call: 1-800-662-HELP
24/7 treatment referral service
National Domestic Violence Hotline
Support for domestic violence situations
Call: 1-800-799-SAFE
24/7 confidential support
🌍 International Resources
🛡️ Immediate Coping Strategies
While waiting for professional help or during a crisis, these strategies may help you cope with intense BPD symptoms:
🧘 Grounding Techniques
- 5-4-3-2-1 Technique: Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste
- Deep Breathing: Breathe in for 4, hold for 4, out for 6
- Cold Water: Splash cold water on face or hold ice cubes
- Progressive Muscle Relaxation: Tense and release muscle groups
🎯 Distraction Methods
- Physical Activity: Walk, run, or do jumping jacks
- Creative Expression: Draw, write, or listen to music
- Mental Puzzles: Sudoku, crosswords, or counting backwards
- Social Connection: Call a friend or family member
💝 Self-Soothing
- Comfort Items: Hold a soft blanket or stuffed animal
- Soothing Sounds: Calming music or nature sounds
- Pleasant Scents: Essential oils or favorite perfume
- Warm Bath: Take a warm shower or bath
📋 Create a Safety Plan
A safety plan is a personalized guide that helps you recognize warning signs and know what to do during a crisis. Here's a template to get you started:
1. Warning Signs
List your personal warning signs that a crisis might be developing (thoughts, feelings, behaviors, situations).
2. Coping Strategies
List things you can do on your own to help yourself feel better and stay safe.
3. Support People
List people you can contact for support (friends, family, therapist, crisis line).
4. Professional Contacts
List your therapist, psychiatrist, doctor, and local emergency services.
5. Environment Safety
Remove or secure items that could be used for self-harm. Identify safe places to go.
💡 Tip: Work with a mental health professional to create a comprehensive safety plan tailored to your specific needs and BPD symptoms.
🌅 After a Crisis: Next Steps
✅ Immediate Follow-up
- •Contact your therapist or mental health provider
- •Review what triggered the crisis
- •Update your safety plan if needed
- •Practice self-care and be gentle with yourself
- •Reach out to supportive friends or family
🔄 Long-term Planning
- •Consider intensive BPD treatment programs
- •Explore DBT (Dialectical Behavior Therapy)
- •Join BPD support groups
- •Develop a stronger support network
- •Focus on building coping skills
💙 Remember: You Are Not Alone
Crisis situations are temporary, even though they may feel overwhelming. Many people with BPD have experienced similar struggles and have found ways to manage their symptoms and live fulfilling lives.
Recovery is possible, and seeking help is a sign of strength, not weakness. Every step you take toward getting support is important and valuable.