I've been thinking lately about how I stop my panic attacks. Panic attacks can be frightening to deal with when they are happening. As someone who has dealt with panic attacks for as long as I have been dealing with chronic anxiety, I have found that it is important for me to know how to cope when I experience a panic attack and how to stop panic attacks.

A panic attack happens when you suddenly experience intense symptoms of anxiety, and it sometimes happens even without knowing why. According to researchers, panic attacks may occur due to an overactive or unusually intense stress response.¹

Why I Need to Stop Panic Attacks

When I experience a panic attack, it feels like an overwhelming onslaught of physical symptoms of anxiety that happen out of nowhere. For example, I'll feel my heart suddenly start racing, my head will feel this sudden extreme pressure, almost as though it is being squeezed, I'll start trembling, and I will feel a tingling sensation in my fingers and toes. Sometimes, I will also feel lightheaded and dizzy. It can also feel quite scary because I don't know why I am experiencing it, and I might instead think that there is something seriously wrong.

Stop Panic Attacks Using These Strategies

The good news is that, nowadays, these don't occur for me as often as they used to. Part of the reason has been that I have been able to cope much more effectively with my anxiety. Another part of the reason is that I started to learn more about what I was experiencing, how to recognize it as early as possible, and then how to calm myself when I do recognize it happening.

In the moment, once I recognize that I am experiencing a panic attack, I acknowledge that it is happening, and I remind myself that it isn't something life-threatening like a heart attack. There have been many times in the past when I've begun experiencing a panic attack, and then I have been terrified that something was seriously wrong with me, and it just made the symptoms I was experiencing worsen.

Now, once I acknowledge the attack, I work on slowing my breathing through slow, deep breaths. This helps to slow my heart rate and calm myself, especially if I've started hyperventilating, which often happens.

I also ground myself through practicing mindfulness and focusing on the current moment, which also helps me stay calm.

These strategies have helped me lessen the effects of panic attacks, and I've also noticed that, since I have been using these strategies, the attacks happen less often. I may not have stopped my panic attacks entirely, but I'm working on it.

I also strongly believe that, through the use of self-care strategies like mindfulness meditation, exercise, sleep, and nutrition, I have been able to reduce my anxiety symptoms, and as a result, I do not experience them nearly as often as I used to.

More on Stopping Panic Attacks

If you deal with panic attacks, watch this video for strategies on how to cope, and maybe you can stop your panic attacks.

Do you experience panic attacks? If so, how do you reduce the symptoms you experience? Share your own strategies in the comments below.

Source

1. Panic disorder: when fear overwhelms. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

Pride Month is an exuberant, meaningful occasion for queer folks and their allies, but in order for all members of this global community to feel embraced as their full selves, we must prioritize body inclusion in Pride Month celebrations. Otherwise, we risk further disenfranchising those who could benefit from these safe and joyful spaces the most. Let's talk about Pride Month and body inclusion.

Why I Want to Discuss Body Inclusion in Pride Month

I am bisexual, and I was terrified to come out. But as a cisgender woman in a committed straight relationship, my queerness is neither visible nor under threat on a regular basis. I can determine whether or not to share this facet of my personal identity with whomever I choose—a privilege that our society denies to countless others. I am also a small person with an able body, which means I often see representations of myself in Pride Month campaigns.

I love this time of year, but it's not just for those who reflect my demographic. Pride Month is for all shapes, sizes, abilities, genders, orientations, and skin tones across this beautifully diverse rainbow. Body inclusion in Pride Month celebrations is important.

A Lack of Body Inclusion Is Not What Pride Month Should Represent

Lesbian, gay, bisexual, transgender, queer, plus (LGBTQ+)   folks with intersectional identities are more likely to face discrimination, marginalization, and exclusion.¹ Those inequities could manifest as racism, ableism, transphobia, or body shaming, both from mainstream culture and non-inclusive LGBTQ+ spaces. Community resilience and connection matter—but if someone does not have a secure place to belong with other queer folks who affirm and celebrate intersectionality, serious mental health issues can take root, the research points out. 

Those who identify as LGBTQ+ are also more vulnerable to eating disorders than their heterosexual, cisgender peers.² These illnesses can develop from the trauma of societal prejudice—but they can also be a result of internalized stigmas or stereotypes within the queer community. For instance, LGBTQ+ folks often experience weight discrimination, which can severely impact their nutritional and fitness habits, the research continues. The pressure to achieve a certain physical aesthetic can lead to intense shame, low-self-esteem, and isolation or avoidance from queer spaces. This lack of body inclusion should not be the subliminal message of Pride Month celebrations. 

Body Inclusion in Pride Month Must Take Center Stage

According to a recent survey, less than eight percent of adults in the U.S. consider themselves queer.³ But over 500 pieces of discriminatory, anti-LGBTQ+ legislation were created in 2023, and online harassment against LGBTQ+ communities has increased by 406 percent.⁴ 

The data is clear: Queer folks need each other to experience unity, connection, love, and acceptance in a world that can feel unsafe to navigate. For this reason, it's crucial to welcome everyone across the LGBTQ+ continuum. So, let's emphasize body inclusion in Pride Month celebrations—there is room for all sizes, weights, abilities, skin tones, and other unique traits to flourish.

Sources

1. Parmenter, J. G., & Galliher, R. V. (2022). Experiences of Community Resilience and Inequity among LGBTQ+ People: A Person-Centered Analysis. The Counseling Psychologist, 51(1), 84–112. https://doi.org/10.1177/00110000221124274
2. Parker, L. L., & Harriger, J. A. (2020). Eating disorders and disordered eating behaviors in the LGBT population: a review of the literature. Journal of Eating Disorders, 8(1). https://doi.org/10.1186/s40337-020-00327-y
3. Jones, B. J. M. (2024, April 3). LGBTQ+ identification in U.S. now at 7.6%. Gallup.com. https://news.gallup.com/poll/611864/lgbtq-identification.aspx
4. Ellis, S. K. & GLAAD. (2023). Accelerating Acceptance 2023. https://assets.glaad.org/m/23036571f611c54/original/Accelerating-Acceptance-2023.pdf

As someone who has struggled with mental health issues, I know how challenging it can be to maintain self-esteem. The summer solstice, the longest day of the year, provides a powerful metaphor for finding our inner light and strength. Just as the sun reaches its peak, illuminating our world, we too can harness this energy of summer to bolster our self-esteem. 

Summer Boosts Our Self-Esteem and Inner Light

The summer solstice marks a time of abundant daylight and warmth, offering a unique opportunity to step outside and soak in the sun's rays. Direct sunlight is important for us, both physically and mentally. When I spend time outdoors during the summer, I feel my spirits lift and my self-esteem rise, as if the sun's light is shining directly into my soul. 

Engaging in outdoor activities during the summer solstice is a vital way to build self-esteem. Simple activities like taking a walk in the park, gardening, or even just sitting in the sunlight can have profound effects on our mental health. For me, nature walks have become a form of meditation, a time to reflect and connect with the world around me. The act of moving my body, breathing in fresh air, and feeling the sun on my skin reminds me of my strength and resilience. 

Building Self-Esteem During the Summer

Celebrating personal achievements during the solstice can also significantly boost self-esteem for the summer. The solstice symbolizes a peak, a high point that we can mirror in our lives by acknowledging our own accomplishments. Whether it's completing a project, reaching a personal goal, or simply making it through another day, recognizing these milestones reinforces our self-worth. I have found that keeping a journal where I note these achievements helps me see the progress I have made, no matter how small it might seem at the time. 

Mindfulness practices are another powerful tool to enhance self-esteem during the summer. The solstice invites us to be present, to embrace the moment fully and the light it brings. Practicing mindfulness, whether through meditation, deep breathing exercises, or simply being aware of our surroundings, helps us appreciate ourselves and our journeys. When I take a moment to close my eyes and feel the warmth of the sun, I am reminded that I am a part of something larger, and this connection fosters a deeper sense of self-esteem and peace. 

Setting intentions during the summer solstice can also be transformative. The solstice is a time of renewal and growth, perfect for setting personal goals and intentions. I use this time to reflect on what I want to achieve in the coming months and how I can nurture my self-esteem. Writing down these intentions and revisiting them regularly keeps me focused and motivated. 

In conclusion, the summer solstice is more than just a seasonal event; it's a time to embrace the light and strength within us. By receiving direct sunlight, engaging in outdoor activities, celebrating our achievements, practicing mindfulness, and setting intentions, we can significantly boost our self-esteem. As we honor the longest day of the year, let us also honor ourselves and our journeys. 

In today's video, I offer some ideas for harnessing the power of the summer and its abundant light. 

Rejection sensitivity, in general, is difficult, but rejection sensitivity at work is especially hard since a certain level of professionalism is expected. I consider myself highly sensitive, so managing the fear of conflict or being disliked causes me tremendous anxiety. It wasn't until recently that I finally felt I had a sense of control over my emotions in the workplace. That doesn't mean that rejection sensitivity at work isn't difficult, however.

Understanding Rejection Sensitivity

No one likes rejection. Getting criticized, scolded, or blatantly denied hurts; that's human. Rejection sensitivity is different. It's tricky because a neutral conversation, a question, or someone sharing a differing opinion can be perceived as something negative or even an attack.

Being sensitive to rejection, or perceived rejection, can cause anxiety, guilt, or low self-esteem. I struggle with taking interactions very personally. For example, a small off-hand comment can be twisted into an attack in my head, even if that wasn't the intention. With the hurt comes guilt, then defensiveness, and the cycle continues.

What It's Like to Deal with Rejection Sensitivity at Work

Rejection sensitivity at work can show up in different ways. For roles that interact with customers or clients, it's likely that, at some point, someone will be upset. Getting stressed over those situations is normal. With rejection sensitivity at work, there may be an email, call, or conversation that isn't necessarily bad, but the mind decides to play it out like it is. I've been a victim of my mind deciding that a question was an attack when it was truly just a question.

Getting feedback from a manager can be extremely intimidating. I've always been the type of person who beats themselves up after getting constructive feedback. Thoughts of "Why didn't I do this before?" and "I should have known better" cloud my mind, but 99 percent of the time, my manager just wanted to use their experience to make me better.

Here, I go into more detail on how rejection sensitivity plays out for me at work:

Managing Rejection Sensitivity at Work

I struggle with heightened emotions at work, but I spend half my waking hours a week at work, so I cannot let the fear of someone being "mad" at me rule half my day.

The first thing I had to change to deal with rejection sensitivity at work was my mindset. When I get a request or feedback, my mind shouldn't jump to "they're mad at me." Unless they tell me what they're feeling, I don't know and can't decide for them. It can be hard, especially over email, to read someone's feelings, so I've stopped trying. I take their words at face value and react like we're on the same team.

I'm also extremely honest with my managers. I've been blessed to work in spaces where I'm able to share my opinions, concerns, and stressors openly. This helps managers understand how I best receive feedback (as I'm someone who needs a little time and space to process it). It's also helpful to have a support system that can reassure me that if I'm trying my best, that's all I can do.

I cannot control others' emotions, and I cannot read anyone's mind. While difficult to do, I can, however, control how I react. Dealing with rejection sensitivity at work is not an easy task, but if I know I tried my best, then I can go home and still feel good about my day.

My name is Elizabeth Naraine, and I am excited to join the HealthyPlace community as a new author for Treating Anxiety. Anxiety has affected me in different ways throughout my life. Beginning in the early years of elementary school, I experienced racing thoughts and a pit in my stomach before the day started. Throughout my teen and adult years, it evolved to constant worrying about my future, career outlook, and relationships. My goal with this blog is to help you feel supported and understood through the challenges of living with anxiety and offer a glimmer of hope that there are effective ways to treat anxiety and overcome it.

Elizabeth Naraine's Experience with Anxiety

I can trace my anxiety back to a childhood trauma experience, namely, bullying. It caused me to feel nauseous each morning and left me terrified of forming new friendships. As I transitioned into adulthood and began my first job, I experienced feelings of inadequacy, lack of purpose, fatigue, and ruminating thoughts. I couldn't wrap my head around waking up each day to do something I wasn't passionate about. After a slew of doctor visits, written assessments, and blood tests to rule out underlying medical conditions, I discovered that I had generalized anxiety disorder, which motivated me to make a change.

For more about me and my journey with anxiety, watch this:

Elizabeth Naraine's Journey with Treating Anxiety

Treating anxiety is a long road of failures and successes. I made huge strides in managing my anxious thoughts by starting therapy. I learned new coping mechanisms, dedicated more time to my passions, transitioned to a freelance writing career, and improved my emotional regulation. While I still have a way to go, my current goal is to continue practicing mindfulness daily and share my experiences with others to inspire a more peaceful way of living.

I've found that depression and isolation go together. I was responding to a comment on Jennifer Tazzi's blog post "What to Do When Depression Feels Like a Glass Wall" from several years ago. Her post inspired me to write about isolation and derpession because I could relate.

Jennifer provided three helpful tips for reaching past the glass wall: taking baby steps, openly communicating with your doctor or therapist, and being completely honest. However, I want to not just reach beyond the glass but break it. So, how do I break the glass of depression?

Be Honest to Fight the Isolation of Depression

Yes, this was a tip already mentioned in the other blog post. However, I want to take it a step further. When feeling depressed, we tend to isolate ourselves, whether it's in the literal sense of staying in bed all day and night or in terms of communication by turning off our phones and computers so that we don't have to answer anyone. Regardless of how you isolate, we all tend to do it. Being honest doesn't only mean being truthful when you're depressed; it also means being honest as a preventive measure.

When someone asks how I'm doing, my initial response is "fine" or "good." I might say, "meh," or, "okay, I guess," when I'm not well. And when I'm really struggling, I tend to respond with, "taking it one day at a time."

Only a few people know that if I give one of the alternative answers, something is wrong, and we need to talk about what's happening. These few people know because I told them. I can wear a mask like the best of them. Yet, these are my cues to those I've told that I may need to talk without me actually having to say it.

In the future, if you find yourself answering questions or speaking differently, telling someone you trust before things worsen is essential. This way, you will have someone to ask you a meaningful "How are you?" when needed, and you can fight the isolation of depression.

Fight the Isolation of Depression with Our Inner Strength

It may sound contradictory, but some of the strongest people I know are living with depression, just like me. I look at my 20-year-old son, who lives with depression and general anxiety. I wish I were just a quarter as strong as he is when I was 20 or even today. Previously, strength and depression were not words I would have used together. It seems almost like an oxymoron, to be honest.

However, I look at it this way: how strong do I have to be to bring myself out of depression? How strong must I be to not give into the darkness and stay there? How strong do I need to be to not slip into a depressive episode when life happens? Lastly, how strong must I be to continuously use my coping skills and go one day at a time?

I'll tell you. You have to have mental strength equal to the physical strength of The Rock or Andre the Giant. I am proud of my inner strength because thousands of people would not be able to live my life without giving up.

The Isolation of Depression Can Be Defeated

In the end, the glass may still be in place, but its thickness diminishes as we share our stories to allow others to understand some of what goes on in our minds. Our continuous journey of recovery and chipping at the glass is a testament to our strength and ability to truly not be alone when life happens. Be honest with those who you trust the most and keep the lines of communication open with peers who are also living with depression, much like those at HealthyPlace.  

I would love to hear your thoughts or strategies for breaking through your glass of isolation and depression.

Have you heard of a life script? Changing your life isn't easy, especially when you seek change that stands the test of time. I have been struggling to make some changes, and in a recent therapy session, I learned a technique that can help anyone steer their life in the direction they want. It's called rewriting your life script, and it can transform your life in ways you never thought possible. 

What Is a Life Script?

My therapist told me that a life script is the collection of beliefs and expectations that unconsciously guide your decisions in life. Most of it is formed in early childhood, typically before age seven. Once formed, the life script influences an individual throughout their life. 

Take the case of Tom, a child who often hears his parents arguing about never having enough money. He internalizes the belief that he will always struggle financially. As an adult, his belief manifests as anxiety about managing money. Even though he makes a good living, he worries he is not making enough. Due to his anxiety, he buys the cheapest food possible and lives in a rundown apartment. His life script is not only preventing him from enjoying his financial stability but is also affecting his health. 

How Rewriting Your Life Script Can Change Your Life

As you can see, life scripts profoundly impact one's behavior and quality of life. When my therapist gave the example of Tom, I thought that Tom was doomed to live with the fear of financial anxiety. However, she told me that even though it is challenging, it is possible to rewrite your life script. She then gave me a four-step procedure to do so. 

1. With the help of therapy and introspection, figure out your life script and its impact. Note that your life script can have both positive and negative consequences. 
2. Challenge the beliefs that form your life script. Also, ask yourself whether they are serving you or doing you harm. 
3. Rewrite your life script by creating new, empowering beliefs that support your goals. 
4. Reinforce your new beliefs by taking action. Set small goals and celebrate your wins. 

For Tom, this means recognizing that his fear of financial stability is rooted in his childhood experience and has nothing to do with his current life. By challenging this belief, he can see that he is well off and can afford to live more comfortably.

Creating new beliefs about his financial stability and money management skills can help him achieve his goal of making better spending choices and reducing his constant anxiety. Finally, actions like practicing positive affirmations can help him adopt a new life script, one that improves his quality of life. 

How Will You Rewrite Your Life Script? 

Hearing Tom's story gave me hope that even I could rewrite my life script. Although our beliefs are powerful, they do not have to control us. By following my therapist's four-step procedure, I know I can change the story of my life. Will you join me?

There are healthy alternatives to gambling, but building healthy habits as a recovering gambling addict is not easy. One day, you feel like it's all behind you, and the next, you are fighting the urge not to place that bet. This was me a couple of years back. Weeks and even months of abstinence would crumble at the allure of the casino until I realized that recovering from gambling addiction requires more than just abstaining from placing bets. Recovery also involves finding healthy alternatives to gambling, supporting your current lifestyle.

Reasons to Embrace Healthy Alternatives to Gambling

Gambling had become my default activity. I'd convinced myself that the thrill it offered couldn't be replicated elsewhere. This meant boredom inevitably led to a battle between returning to the casino and doing nothing. But I've found that engaging in healthy alternatives to gambling can help.

These healthy alternatives to gambling can provide:

• Distraction from gambling urges -- Engaging in new activities provides a healthy distraction from the desire to gamble.
• Stress relief and relaxation -- Activities like yoga or painting can help manage stress and anxiety.
• Confidence -- Mastering a new skill or completing a project brings a sense of satisfaction, which boosts your self-esteem.
• Social connection -- Joining a club or participating in group activities allows you to build social connections.
• The opportunity to discover new passions -- Trying new activities may spark a passion you never knew existed.

Healthy Alternative to Gambling

Here are some ideas for healthy alternatives to gambling:

• Outdoor activities -- Hiking, cycling, rock climbing, and birdwatching get me moving and offer a refreshing escape from the stresses of gambling.
• Physical exercises -- Getting active has been vital in managing cravings and improving my overall wellbeing. Whether hitting the gym or running, regular exercise has helped keep me grounded and even improved my mental and physical health.
• Creative pursuits -- Creative pursuits can be enriching. I recommend trying new activities like painting, photography, writing, or even music, especially if you like being creative.
• Social activities -- Spending time with friends has helped me feel connected and supported. I hang out with my friends occasionally, play games, or even go on lunch and dinner dates, which I have found helpful in my recovery journey.
• Volunteering -- Find a cause that resonates with you and contribute your time and skills.
• Gardening -- Gardening is a great hobby for those who love connecting with nature. Whether indoors or outdoors, tending to plants has a calming effect and offers a sense of accomplishment.

Recovering from gambling addiction is a journey often of self-discovery and growth. By embracing new hobbies and activities that align with your interests and values, you can fill the void left by gambling with healthy alternatives and create a fulfilling, balanced lifestyle. 

Preparing for a vacation can be particularly anxiety-inducing for me. There is so much to get done, many things to worry about, and, in my case, two little kids and a giant dog to care for on top of everything else. It is hard to stay motivated and get everything done without feeling brain fog and nausea. Below are six ways I handle my anxiety and vacation preparation in the summer months. 

Ways I Reduce Anxiety When Preparing for Vacation

Here are six ways I handle anxiety when preparing for a vacation.

1. I make a packing list -- Using one piece of paper, I make a separate list for each person going on the trip. This gives me a nice visual to keep from forgetting anything and also ensures that I don't overpack out of anxiety. I write down the specific number of shirts, pants, and socks needed, listing everything down to the toothpaste and deodorant. If I don't write it down, I'll probably forget something in an anxious panic, and on the flip side, if I don't limit myself to a certain number of shirts and pants, I will definitely overpack. 
2. I make a clean place to pack -- As part of my vacation preparation that lessens anxiety, I like to make my bed and then lay out all the items I'm packing on it. This gives me a clean space to stay organized. Then, as I pack things into my bag, I cross them off the list. I feel accomplished as I see each item checked off, and the stress of packing starts to lessen. Using my bed as a packing place also means I don't have to stress about making a clean space on the floor and can save that task for later. 
3. I make a cleaning list -- This is where I get the floors cleaned. I ask myself, "What else needs to be done so the house isn't stinky when we get back?" This list could be basic, like "clean kitchen, clean bathroom, etc." It could also be more in-depth, with a specific cleaning list under each room, such as "Kitchen -- wash dishes, wipe down counters, sweep and mop." Getting it all out on paper and being able to cross off my accomplishments helps me keep a clear head and stay motivated. 
4. I make a final sweep checklist -- I have constant anxiety about my house catching fire or getting broken into while we are away. Are you worried about leaving the stove or a melted wax warmer on? Are you concerned about forgetting to lock the doors? I worry about those things, so I list all the things I'd like to do a final check on. Few things are worse for me at the start of a vacation than the panicked feeling miles away from home of "Did I remember to do that?" so making my final sweep list helps me not have that panic. 
5. I make an itinerary for the trip -- If your mind races to worse-case scenarios of someone getting hurt or something awful happening while you're gone like mine does, making an itinerary can relieve a lot of that vacation-preparation anxiety. This can be as loose or as detailed as your anxiety needs it to be. If it makes you feel better, give your itinerary to someone you trust so they know when and where you will be and how to be able to help if the need arises. I always feel better letting a family member know where we're going and when we plan to be back from our vacation. Then, they can check in to make sure we made it home safely, and they'll know if something goes wrong. 
6. I do a pre-trip safety check on my car -- I think a pre-trip safety check is always a good idea. You can make sure your tires are safe, your engine is running smoothly, and all fluids are filled up and ready to go. You'll have greater peace of mind in your travels if you know you'll be driving in a safe vehicle. We just got two of our tires replaced, so we're ready for our upcoming summer vacations. I had no idea what weight would be lifted off me once that was taken care of. 

As we enter the summer season, I hope you find your own ways to handle anxiety and vacation preparation. These six ways help me use my anxiety to my advantage before a trip to be better prepared so that it's not as overwhelming later on, and I can enjoy our vacation with peace of mind. 

Goal-setting with borderline personality disorder can be difficult. Living with borderline personality disorder (BPD) feels like being trapped in an endless loop, where the same mistakes replay like a broken record. This seems to be true for me, especially when setting goals. Without smarter goal-setting in BPD, living up to my dreams and aspirations can feel like trying to catch a cloud and pin it down.

My life was full of failed attempts until I stumbled upon the concept of smarter goal-setting, but this wasn't an instant fix. The symptoms of BPD, such as intense emotions, impulsivity, and fear of rejection and abandonment, are like invisible tripwires that can sabotage even the best-laid plans. Every time a mood swing or an emotional flashback hit, it was as if I forgot why I should even care about my goals or my life. However, with smarter goal setting, those of us with BPD can find a way to navigate these obstacles and achieve our aims.

Smarter Goal Setting with BPD: Understanding the Challenges

Here are some of the challenges of goal-setting with BPD:

• Intense emotions: Emotional dysregulation is at the core of BPD. Imagine your emotions are on a constant rollercoaster, with higher highs and lower lows than most people experience. Maintaining focus and motivation amidst this turmoil is nearly impossible without a strategy.
• Impulsivity: BPD often comes with impulsivity, which can scatter your goals and interests to the wind. Today you want to be a painter and tomorrow a talk show host. This erratic pattern makes long-term planning seem like a cruel joke. Impulsivity also invites self-sabotage, derailing any progress made.
• Fear of failure and abandonment: An overwhelming fear of failure and abandonment often haunts those with BPD. I found myself reluctant to set goals with BPD for fear I'd fall short, disappoint my loved ones, and then become abandoned for not being "good enough." This fear either paralyzed me into inaction or filled my efforts with anxiety and self-doubt, undermining every step forward.

Strategies for Smarter Goal Setting with BPD

For smarter goal-setting with BPD, try these strategies:

• Set realistic and specific goals: Start small and specific. Instead of a vague "get in shape," try "exercise for 30 minutes, three times a week." This clear, achievable goal will help build a sense of accomplishment and create forward momentum. 
• Develop a structured plan: Break your goals into bite-sized tasks and assign realistic deadlines. Detailed planning and routine can anchor you when everything else feels chaotic, making larger projects less daunting.
• Practice mindfulness and self-care: Ground yourself with mindfulness. Regular self-care, whether it is meditation, journaling, exercise, or something else, will help regulate emotions and curb impulsivity, keeping you aligned with your goals. 
• Embrace flexibility: Expect setbacks and learn from them. Flexibility is key; a setback isn't a failure but a lesson. Adjust your plans without abandoning your goals.

In my video below, I discuss how to keep your eye on the prize amidst those BPD hiccups. By embracing these strategies and understanding the unique hurdles, you can start smarter goal-setting with BPD.