130 Journal Prompts for Borderline Personality Disorder

Borderline Personality Disorder (BPD) is a mental health condition that deeply affects how a person thinks, feels, and interacts with others.

Individuals with BPD often experience an emotional rollercoaster where moods, thoughts, and feelings can shift rapidly and intensely. This can make it hard to manage relationships, maintain a stable self-image, and cope with everyday life.

Given the challenges of living with BPD, it’s important to seek professional help. Therapists and doctors can offer guidance and therapy to manage symptoms. Professional support can make a big difference in helping individuals with BPD lead a more stable and fulfilling life.

In addition, journaling can be a supportive tool in managing BPD. It offers a personal space for self-reflection and emotional exploration. That’s why I’ve compiled a collection of journal prompts specifically designed to assist individuals with BPD in navigating their emotions and behaviors.

Prompts for Exploring Emotional Triggers

1. What event or interaction often sets off your emotions unexpectedly?
2. Describe a recent situation where you felt overly emotional. What were the triggers?
3. List three triggers that consistently lead to emotional distress. How can you prepare for them?
4. Recall a time you were surprised by your emotional reaction. What did you learn about your triggers from that?
5. Describe a past experience that still affects your emotions today. How does it show up in your current life?
6. What are some ways you can prepare yourself for moments when you might be triggered?
7. Write about a time when you recognized a trigger in the moment. How did you handle it?
8. How do your triggers compare now to those from one year ago?
9. Create a “trigger map” with connections between your triggers and your reactions.
10. What misconceptions do people have about your reactions to triggers?
11. How do specific people in your life influence your emotional triggers?
12. When do you feel most vulnerable to your triggers? Describe the setting or time.

Prompts for Dealing with Vulnerability and Insecurity

1. When do you feel most vulnerable, and why?
2. List three things that often make you feel insecure. How do you usually cope with these feelings?
3. List five strengths you have that often feel overshadowed by your insecurities.
4. How can you practice being vulnerable in a safe and controlled way?
5. Write about a moment when you allowed yourself to be vulnerable. What was the outcome?
6. What positive traits do you possess that help you deal with insecurity?
7. How do you think others perceive your vulnerability?
8. If insecurity were a person, what would you want to say to it?
9. How do your insecurities affect your self-image and self-worth?
10. How can you remind yourself that vulnerability is a strength, not a weakness?
11. What are some coping strategies you can use when you feel insecure?
12. Discuss a moment when you successfully managed your feelings of insecurity.
13. How do your insecurities affect your day-to-day decisions?
14. Who in your life understands your insecurities, and how do they support you?
15. Reflect on how your insecurities have evolved over time.

Prompts for Processing Negative Thought Patterns

1. “When I’m stressed, my mind often tells me…”
2. List three common negative thoughts you experience. How do they impact your mood?
3. List three ways you can challenge your negative thought patterns today.
4. How do your negative thought patterns affect your behavior and decisions?
5. Identify a recurring negative thought and explore its origin.
6. How can you turn a common negative thought into a positive affirmation?
7. What activities help you distract from or manage negative thoughts?
8. How do your negative thoughts influence your self-image?
9. If you could eliminate one negative thought, what would it be and why?
10. What patterns do you notice about your negative thoughts during different times of the day?
11. How do you feel physically when you’re stuck in a cycle of negative thinking?
12. What is one small thing you can do each day to focus more on positive thoughts?
13. How can you create a routine that helps you process and release negative thoughts?

Related: 100 Journal Prompts for Negative Thoughts

Prompts for Emotional Regulation

1. What are some techniques you use to calm yourself down when emotions run high?
2. List three emotions that are difficult for you to regulate. How do you usually respond to them?
3. List five strategies that help you regulate your emotions.
4. What triggers your strongest emotional reactions, and how do you typically deal with them?
5. How do you feel after successfully regulating an intense emotion?
6. If your emotions were a color, what would they be and why?
7. What physical activities help you to release built-up emotions?
8. Write about an instance where poor emotional regulation led to a difficult situation.
9. How do your emotions influence your decisions?
10. What triggers your most intense emotions, and how can you manage them?
11. How does breathing or meditation affect your emotional state?
12. How can you better prepare for moments of high emotional stress?
13. What songs or types of music bring you back to a calm state?
14. What are some self-care practices that help you keep your emotions balanced?
15. How do you manage emotions in social situations versus when you’re alone?

Prompts for Managing Impulsive Behaviors

1. What are some impulsive behaviors you’ve noticed in yourself recently?
2. Write about a time when an impulsive decision led to negative consequences. What did you learn?
3. “I often act impulsively when I’m feeling…”
4. List three triggers that often lead to impulsive actions. How can you manage them better?
5. What positive habits can you develop to replace impulsive behaviors?
6. How do your impulsive actions affect your relationships with others?
7. What steps can you take to increase your self-control in stressful situations?
8. Write about a time you resisted an impulsive decision. How did you feel afterward?
9. What are the immediate consequences of your most common impulsive actions?
10. How can you create a safe environment that limits opportunities for impulsivity?
11. What hobbies or activities provide a healthy outlet for your energy?
12. How do you feel after engaging in impulsive behaviors?

Prompts for Developing a Consistent Self-Image

1. How do you see yourself right now? Write down your thoughts honestly.
2. Write about a time when you felt confident in who you are. What contributed to that feeling?
3. “My self-image fluctuates most when…”
4. List three qualities you admire in yourself. How can you remind yourself of these qualities daily?
5. Describe how your self-image has changed over the past year.
6. What misconceptions do others have about you that affect your self-image?
7. Discuss a time when your self-image improved. What happened?
8. What affirmations could you use to strengthen a positive self-image?
9. How do your relationships influence your self-image?
10. How do you think a consistent self-image would change your life?
11. Write about a time when your self-image was particularly unstable. What were the contributing factors?
12. What are some ways you can reinforce a positive self-image during difficult times?
13. How do the opinions of others affect your self-image, and how can you manage this?
14. What small steps can you take to build a more stable and consistent sense of self?

Prompts for Coping with Stress and Anxiety

1. What are your biggest sources of stress right now? Write about how they make you feel.
2. What are your go-to methods for reducing stress and anxiety?
3. List five activities that help calm you down when you are feeling anxious.
4. How does your body react to stress, and what does that tell you?
5. What are your biggest stressors currently, and how can you address them?
6. How do mindfulness or relaxation techniques influence your stress levels?
7. How do your stress levels affect your relationships and daily life?
8. What are some small, practical steps you can take to reduce your anxiety?
9. What are some signs that you are more stressed or anxious than usual?
10. How do you differentiate between normal stress and anxiety that needs attention?

Prompts for Self-Identity and Self-Worth

1. Who are you when you’re alone? Write about your true self.
2. Write about a time when you felt truly worthy. What contributed to that feeling?
3. List the accomplishments that make you proud of who you are.
4. Discuss how you maintain your self-worth in difficult social situations.
5. What rituals or habits help reinforce your self-worth on tough days?
6. If your self-worth were a person, what would you want to tell them?
7. How do external factors, like social media or other people’s opinions, impact your self-identity?
8. How do you respond to criticism, and what does that say about your self-worth?
9. Who are the people that genuinely uplift your sense of self-worth, and why?
10. Reflect on a low point in your self-worth and what recovery looked like.
11. How can you set boundaries that protect and nurture your self-worth?
12. What are some small daily practices that reinforce your true identity?

Prompts for Building Healthy Relationships

1. What does a healthy relationship look like to you? Write about the qualities you value.
2. Write about a time when you felt supported and valued in a relationship. What made it work?
3. List three qualities you bring to your relationships that make them stronger. How can you cultivate these qualities further?
4. How can you set boundaries that protect your well-being in relationships?
5. Write about a challenging relationship and what you learned from it.
6. What are some ways you can improve communication in your relationships?
7. If your relationships were a garden, how would you tend to them?
8. How do you handle conflict in relationships, and how can you improve this?
9. What steps can you take to build trust in your relationships?
10. How can you balance your needs with the needs of others in your relationships?
11. What are some ways you can show love and care to the people around you?
12. Describe a relationship you admire and what makes it healthy.
13. How do your BPD symptoms affect your relationships, and how can you manage this impact?
14. What are the red flags you watch for that indicate a relationship is unhealthy?
15. How do you maintain your own identity while being in a relationship?

Prompts for Tracking Progress and Growth

1. What positive changes have you noticed in yourself over the past month? Write about them.
2. Write about a recent accomplishment, no matter how small. How does it make you feel?
3. Imagine looking back on your journey a year from now. What progress would you like to see?
4. List three goals you’ve set for yourself this year and your progress on them.
5. Write about a setback you experienced and how you overcame it.
6. How do you measure success in your personal development?
7. How do you feel when you reflect on the progress you’ve made in managing BPD?
8. What are some positive habits you’ve developed that have contributed to your growth?
9. How do you reward yourself for your achievements?
10. What are some indicators that show you are growing as a person?
11. How do you maintain motivation during slow periods of progress?
12. List the people who support your growth and how they help.

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Final Thoughts

Managing Borderline Personality Disorder isn’t easy, but small steps can make a big difference. Journaling is one of those steps that can help you gain control over your emotions and better understand yourself. It’s not a cure, but it can be a valuable tool in your journey.

Remember, you don’t have to do this alone. Professional support is always available, and combining it with personal practices like journaling can bring balance to your life.