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Reduce Your Emotional Instability

Simple Changes to Help You Get Off the Emotional Roller Coaster


Updated June 10, 2014

Most people with borderline personality disorder (BPD) suffer from emotional instability. You may notice that you experience a lot of emotional ups and downs during the day, or that your emotions can change quickly in reaction to some event (such as a disagreement with a friend).

While some medications can help reduce your emotional instability, you can make changes to your lifestyle that can dramatically impact this symptom. Making these changes can reduce the frequency and intensity of your emotions, and can improve your overall ability to regulate your emotional responses.

Reduce Emotional Instability Through Better Sleep

Have you ever noticed that when you feel tired, you are more likely to be bothered by smaller things? A good night’s sleep is one of the most important things you can do to reduce your emotional instability. If you have trouble falling or staying asleep, you can do some things to improve your sleep overall and help you get through your days with less emotional turmoil.

Reducing Emotional Instability With Exercise

It’s no secret that you will feel better physically and mentally when your body is active. Exercise doesn’t just fight a host of physical health problems that are associated with BPD, it is also a great way to maintain a more stable emotional system. If you don’t have an exercise program, here are some tips from About.com’s Guide to Exercise:

Reducing Emotional Instability Through Diet

When you feel bad, you are more likely to let your diet slip: Negative emotions can lead to urges to eat unhealthy foods, to binge eat, or to skip meals. Unfortunately, this can turn into a vicious cycle, because poor eating also impacts mood, leaving you feeling even worse. If you need help getting back on track with a healthy diet, check out these tips from About.com’s Guide to Nutrition:

Reducing Emotional Instability Through Good Self-Care

The best way to reduce emotional ups and downs is to make a commitment to take good care of yourself. With all the demands that you are facing, this can be easier said than done. However, the time you spend on a self-care program will pay off if you can improve your emotional well-being.


Linehan MM. Skills Training Manual for Treating Borderline Personality Disorder. New York: The Guilford Press; 1993.  

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