BPD Worksheets

Living with Borderline Personality Disorder (BPD) can feel overwhelming, especially when intense emotions
and triggers arise. This collection of worksheets is designed to offer tools and strategies that help you
navigate the unique challenges of BPD. By focusing on emotional awareness, managing triggers, and
nervous system regulation, these worksheets provide actionable steps to promote stability and emotional
well-being. Through consistent practice, these exercises can help you gain greater control over your
emotions, reduce distress, and foster healthier relationships with yourself and others.

Here is a brief introduction to each worksheet included in this package:

Identifying Your Emotions

Managing emotions can be particularly challenging for those with BPD. This worksheet helps you identify
and label your emotions, providing a clearer understanding of your emotional experiences. By developing
this awareness, you can create space to respond thoughtfully, rather than reacting impulsively, to your
feelings.

Identifying Your BPD Triggers

BPD often involves heightened sensitivity to certain triggers that can lead to emotional distress. This
worksheet guides you in identifying the specific situations, words, or behaviors that trigger intense
emotional reactions. By recognizing your triggers, you’ll be better equipped to manage your responses and
reduce emotional intensity.

DBT PLEASE Skill

Maintaining physical well-being plays a crucial role in emotional regulation. The PLEASE Skill (an acronym
from Dialectical Behavior Therapy) focuses on reducing emotional vulnerability by addressing your physical
health, managing eating habits, avoiding mood-altering substances, ensuring proper sleep, and getting
regular exercise. This worksheet helps you develop healthy habits that can improve your emotional stability.

Nervous System Regulation

When your nervous system is overwhelmed, it can be difficult to manage the intense emotional swings that
come with BPD. This worksheet introduces techniques for regulating your nervous system, helping you calm
down in moments of distress and regain a sense of control. By practicing these methods regularly, you’ll
strengthen your ability to self-soothe and reduce emotional reactivity.

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 Identifying Your Emotions
This worksheet is designed to help you identify and express your emotions more effectively. By recognizing and
labeling your feelings, you can gain a better understanding of your emotional state and develop healthier ways to
cope with and express your emotions. Use this worksheet regularly to track your feelings and reflect on your
emotional experiences.

PART 1: Identify Your Emotions

Circle the emotions that you are experiencing right now or that you have experienced recently.

POSITIVE EMOTIONS NEGATIVE EMOTIONS

Happy Joyful Sad Devastated

Excited Warm Angry Disgusted

Grateful Peaceful Anxious Envious

Proud Relieved Confused Exasperated

Content Secure Frustrated Stressed

Confident Tender Lonely Gloomy

Amused Thrilled Scared Helpless

Calm Trusting Guilty Resentful

Cheerful Optimistic Embarrassed Irritated

Eager Loved Ashamed Lazy

Encouraged Playful Overwhelmed Miserable

Fulfilled Satisfied Jealous Nostalgic

Hopeful Empowered Hurt Regretful

Inspired Sympathetic Disappointed Pessimistic

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1 about practicing emotions self care.
 Identifying Your Emotions
PART 2: Track Your Emotions
Use the table to track your emotions throughout the week. Write down all the emotions you experienced.

WEEK Morning Afternoon Evening

M Ex: happy, loved, warm Ex: calm, satisfied Ex: disappointed, lonely, pessimistic

T
W
T

F
S

WEEK Morning Afternoon Evening

M
T
W
T

F
S

WEEK Morning Afternoon Evening

M
T
W
T

F
S

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2 about practicing emotions self care.
 Identifying Your Emotions
PART 3: Reflect on Your Emotions
Answer the following questions to reflect on your emotional experiences.

Which emotions do you experience most often and why?

Listsdo
How theyour
strengths youaffect
emotions possess that
your help youand
behavior achieve personal
interactions fulfillment
with others?

What can you do to better manage your emotions in the future?

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3 about practicing emotions self care.
 Identifying Your BPD Triggers
Borderline personality disorder (BPD) affects emotional regulation, often causing strong
reactions to triggers. A BPD trigger is any situation, event, or thought that initiates
worsening symptoms. These triggers can be external, such as specific places or social
situations, or internal, such as particular thoughts or memories.While many triggers are
unavoidable, focusing on what can be controlled is key to coping.

Identifying your BPD triggers involves paying close attention to the situations that make it
more difficult for you to manage your emotions. By becoming aware of your triggers, you
can anticipate and prepare for them, reducing their impact on your life. This worksheet will
guide you through the process of identifying and analyzing your BPD triggers, and help you
develop strategies to cope with them.

PART 1: Identify Triggers

List a situation where you commonly lose your ability to manage your emotions
and describe the associated physical symptoms, thoughts, and emotions.

Situation Description Location People Involved

Before After

1 What were you feeling physically? 1 What were you feeling physically?

2 What were you thinking about? 2 What thoughts did you have?

3 How did you feel emotionally? 3 How did you feel emotionally?

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Borderline Personality Disorder. 4
 Identifying Your BPD Triggers
Situation Description Location People Involved

Before After

1 What were you feeling physically? 1 What were you feeling physically?

2 What were you thinking about? 2 What thoughts did you have?

3 How did you feel emotionally? 3 How did you feel emotionally?

Situation Description Location People Involved

Before After

1 What were you feeling physically? 1 What were you feeling physically?

2 What were you thinking about? 2 What thoughts did you have?

3 How did you feel emotionally? 3 How did you feel emotionally?

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Borderline Personality Disorder. 5
 Identifying Your BPD Triggers

PART 2: Identify Patterns

Look for patterns in your BPD triggers.

Are there common themes or situations where you feel triggered?

Are there particular physical symptoms that you notice repeatedly?

Are there specific thoughts or beliefs that frequently occur with your symptoms?

PART 3: Develop Coping Strategies

Identify coping strategies that can help you manage your emotions in these situations.
To learn more about treatment and coping skills you can use, scan the QR code below.

Situation Description Coping Stategies

Situation Description Coping Stategies

Situation Description Coping Stategies

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Borderline Personality Disorder. 6
 DBT PLEASE Skill
The PLEASE skill in dialectal behavior therapy (DBT) is a simple acronym that helps you remember
the basics of mental and physical well-being. This worksheet will guide you through applying the
PLEASE skill to manage intense emotions that get in the way of feeling good.

Treat Physical Illness

PL Make sure to look after your overall physical health by having regular
check-ups, staying active, and following any medical advice. Taking care
of your body helps keep your mind stable and healthy.

Balanced Eating

E Try to eat regular, healthy meals. Good nutrition can help keep your mood
steady and give you the energy you need, making you less likely to feel
upset or stressed.

A
Avoid Mood-Altering Substances

Stay away from substances like alcohol and drugs that can affect your
mood and thinking. Avoiding these helps you think clearly and manage
your emotions better, which is important for your mental health.

S
Balanced Sleep
Getting enough sleep is very important for handling your emotions well.
Try to keep a regular sleep schedule. Good sleep helps your mind work
properly and keeps your emotions steady, reducing the chances of feeling
moody or upset.

E
Exercise Daily
Exercise can lift your mood, reduce stress, and improve your overall
emotional well-being. It also helps your body produce endorphins, which
make you feel happier.

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 DBT PLEASE Skill
PHYSICAL ILLNESS: Take care of your physical health.
Track your progress daily for a week to see if you are attending to your
physical health on a regular basis or if there is room for improvement.

M T W T F S S
Scheduled and attended doctors appointments

Took medications

Took a shower and washed face

Brushed my teeth

Moved my body

Ate nutritious food

Went outside

Drank enough water

Limited time on social media

Cleaned the house

Spoke to another person

What challenges did you face when taking care of your physical health and how can you overcome them?

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 DBT PLEASE Skill

BALANCED EATING: What we eat contributes to our mental health.

Keep track of the foods you consume for several days and how you feel
after you eat them. The more specific you can be about how you feel after
eating, the better!

Food Consumed How I Felt After Eating it

1.

2.

3.

4.

5.

6.

7.

8.

9.

Which foods made you feel the best & what foods do you want to avoid going forward?

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 DBT PLEASE Skill

AVOID MOOD Evaluate your use of substances that may affect your mood.
ALTERING Substances such as alcohol, non-prescription medications, drugs, and caffeine can
SUBSTANCES: affect your ability to regulate your emotions. One of the keys to emotional stability is
to take medication as prescribed and avoid substances used for self-medicating.

What mood altering substances do you use?

What are your personal reasons for avoiding mood altering substances?

What steps can you take to reduce or eliminate these substances?

What challenges might you face and how can you overcome them?

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 DBT PLEASE Skill
BALANCED SLEEP: Getting enough sleep is important to your mental health.
You should strive for 7 to 9 hours of sleep per night and establish good
sleep habits to help regulate your mood.

With a sleep diary, you can log your bedtime, night awakenings, and morning wake-up times. This helps you see your sleep
patterns and overall sleep duration, as well as how often your sleep is disrupted. Additionally, a sleep diary helps you track
activities affecting your sleep. You’ll note when you exercise, nap, take medication, or consume caffeine or alcohol.

INSTRUCTIONS: (1) Write the date and type of day: Work, School, or Day Off. (2) Put the letter “C” in the box when you
have coffee, cola or tea. Put “M” when you take any medicine. Put “A” when you drink alcohol. Put “E” when you exercise.
(3) Put a “B” in the box to show when you go to bed. Put a “Z” in the box that shows when you think you fell asleep. (4)
Put a “Z” in all the boxes that show when you are asleep at night or when you take a nap during the day. (5) Leave boxes
empty to show when you wake up at night and when you are awake during the day. SAMPLE ENTRY BELOW:

P.M. A.M.

Date Type of Day 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11

7/12 Work C E A M B Z Z Z Z Z Z Z

P.M. A.M.

Date Type of Day 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11

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 DBT PLEASE Skill

EXERCISE DAILY: Exercise is a great way to balance your mood.

Though it can be challenging to incorporate exercise into your daily routine,
completing it can make you feel better physically and mentally. Even 20-30
minutes of brisk walking can be beneficial.

DATE & TIME TYPE OF EXERCISE DURATION INTENSITY

Which workouts did you enjoy the most & want to do more?

What challenges did you face and how can you overcome them?

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 Nervous System Regulation
Nervous system dysregulation occurs when your body becomes overwhelmed by chronic stress, trauma, or
emotional strain, causing it to get “stuck” in the extremes of high anxiety or a low-energy, shut-down state. This
can look like racing thoughts, difficulty sleeping, feeling jumpy, or even physical symptoms like a racing heart or
tense muscles. On the other hand, dysregulation can also manifest as exhaustion, numbness, or a sense of
disconnection from yourself or others. These signs show that your nervous system isn't balancing well between
states of alertness and rest.

Regulating your nervous system means finding ways to help your body feel calm, safe, and grounded, even in the
face of stress. It's about using techniques that help you shift out of states of high alert or shutdown and move
toward a place where you feel more stable and centered. By learning to regulate your nervous system, you can
improve your ability to cope with life's challenges, experience more emotional balance, and feel more connected to
yourself and others.

This worksheet will guide you in recognizing how your emotions show up as physical sensations, like tension,
fluttering, or heaviness. Understanding these sensations is the first step in managing stress and emotions more
effectively. You'll learn to tune into your body's signals and practice techniques to help calm or soothe these
responses, giving you tools to handle stress and emotional challenges in a healthier way.

Here’s an example of how emotions might be experienced in the body:

Headache
Eye twitch
Furrowed brow
Clenched jaw
Tears
Tight shoulders
Neck tension
Lump in throat
Unable to speak
Tightness in chest
Changes to breathing
(fast, shallow)
Heaviness
Knot in stomach Clenched fists
Nausea Fidgeting
Fluttering Sweaty palms
Feeling hot or cold

Muscle tension
Leg shaking

Clenched toes
Foot tapping

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 Nervous System Regulation

PART 1: Scan Your Body for Sensations

Starting with your feet and working your way up, notice any physical sensations. These can be
positive, neutral, or uncomfortable. There is no wrong answer. Just notice what you notice and write it
down. Here’s an example of how emotions might be experienced in the body.

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 Nervous System Regulation
One way to regulate your nervous system is by addressing the physical sensations that come up when you
are feeling strong emotions. This could include changing your temperature, relaxing a muscle, or doing
something that feels soothing.

PART 2: Regulating the Nervous System

Now, what to do about it? When you’re feeling a difficult emotion, first notice what it feels like in your
body then try one of these techniques. Notice how you feel afterward.

If you notice this: Try this:

Clenched jaw Wiggle your jaw

back and forth

Furrowed brow Massage your forehead

Tight shoulders Scrunch your shoulders up by

your ears, then release

Feeliing hot Put an ice pack on the back of

your neck

Tightness in chest Take slow breaths with a long

exhale

Clenched fists Open and close your hands,

shake them out

Knot in stomach Try a heating pad or weighted

blanket

Restessness, tapping, fidgeting Move your body, go for a walk

Tightness in chest Sing or hum

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 Nervous System Regulation
Daily self-care for the nervous system is important for being able to cope with physical and
emotional responses to difficult situations. This means engaging in activities that help you feel
centered, grounded, present and calm on a daily basis. Stress, illness and even the pressures of
everyday life can dysregulate the nervous system, and these activities can help you move through
your emotions in a healthy way.

PART 3: Daily Nervous System Self-Care

Nurture your nervous system! Use this worksheet to help you rate how often
you do these practices, then add this list to your daily self-care routine.

Ranking

1 I rarely engage in this, and it is not a regular part of my routine.

2 I occasionally engage in this, but it is not consistent.

3 I regularly engage in this, and it is a frequent part of my routine.

I want to do this more frequently.

1 2 3 Nervous System Self-Care

Practice breathing including taking slow breaths with a long exhale

Move your body, stretch or go for a walk

Do 5 minutes of mindfulness meditation, simply noticing your senses

Tense and relax each muscle group in your body starting with the toes and working up

Take a break from screens and any over-stimulating media

Listen to soothing music or sounds

Take a warm bath or shower

Do aromatherapy with essential oils or a favorite candle

Spend time outdoors in nature

Drink a cup of comforting tea or another soothing ritual before bed

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 Nervous System Regulation
Journaling can be a powerful tool for building new habits that support nervous system regulation.
Journaling also allows you to explore which techniques or coping tools are most effective, so you can
refine your routine. It can also help you determine which tools are the most helpful for you so you
can make this a regular part of your daily routine.

PART 4: Daily Reflection

Reflect on how you feel each day as you practice these techniques. Track the techniques you are
using, how effective they were, and any patterns of changes you have noticed.

Which techniques did you use today?

Which technique was the most effective? Rate your nervous system
regulation today (1-10)

PART 4: Weekly Progress

Reflect on the week and note any patterns or significant changes.

Which techniques worked well this week?

Which techniques did not work and need to be adjusted?

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 Additional Resources to Support
Your Mental Health Journey
It can be hard to know where to begin looking for support in your mental health journey.
Getting a referral from a primary care physician is a reliable first step. Also, sometimes family
and friends have experienced similar issues and have professionals they would recommend.
The experts at ChoosingTherapy.com are here to help as well, with resources we have
reviewed and recommend. Our strict editorial standards ensure our reviews are fair, honest,
thorough, and based on firsthand experience.

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Best Mental Health Apps

Apps can be great way to monitor mood, track sleep, journal, and
practice healthy coping skills like mindfulness and meditation.
There are apps specifically designed to help people reduce the
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Therapist Directory
When you’re looking for a mental health provider with a very
particular skill set, level of experience, or personality type, a
therapist directory can be very helpful. Using the filters, you can
refine your search until you find a therapist who feels like a
perfect fit.

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