Understanding Borderline Personality Disorder Splitting: Symptoms and Coping Strategies

Borderline Personality Disorder (BPD) is a mental illness characterized by unstable moods, behaviors, and relationships. One of the hallmark behaviors associated with BPD is splitting. This psychological defense mechanism is when a person sees things as black or white, all or nothing, good or bad. Splitting can make it difficult for people with BPD to maintain healthy relationships, manage their emotions, and see things clearly.

What Is Splitting?

Splitting is a way of thinking that is rooted in extremes. People who engage in splitting may view others as either all-good or all-bad. For example, a friend who cancels plans might be seen as completely unreliable and selfish as opposed to human and potentially busy.

The tendency to split can also extend to self-perceptions. Someone with BPD may view themselves as completely successful or completely worthless, with no in-between.

Symptoms of Splitting in BPD

Symptoms of splitting in BPD can manifest in various ways. These include:

1. Seeing people or situations in extremes, as all-good or all-bad
2. Difficulty with empathy and understanding other people’s perspectives
3. Unstable moods and intense emotions
4. Sudden shifts in feelings or attitudes towards people, situations, or oneself
5. Feeling overwhelmed or panicked by nuance, ambiguity, or uncertainty
6. Difficulty with decision-making and problem-solving

Coping Strategies for Splitting

Learning to manage splitting in BPD is an ongoing process that may involve various treatment modalities. However, some general coping strategies can help reduce the effects of splitting in daily life. These strategies include:

1. Recognize when you are engaging in splitting behavior
2. Pause and take three deep breaths when you notice splitting thoughts
3. Try to identify gray areas in situations or people that you might have been previously seeing in black or white
4. Practice mindfulness to help stay present and grounded
5. Identify distorted thinking and challenge these thoughts with positive coping statements
6. Consider therapy to dive deeper into the roots of your splitting tendencies and underlying issues related to BPD

Conclusion

In summary, splitting is a common behavior in borderline personality disorder, which can be difficult to manage. It may involve seeing people or situations in extremes, and difficulty with empathy, understanding others’ perspectives, and managing intense emotions. However, with the help of coping strategies and therapy, it’s possible to reduce the impact of splitting on daily life and overall mental health.