Potential Benefits Of Mindfulness For Individuals With Personality Disorders
Personality disorders are a category of 10 different mental health conditions that cause a person’s thoughts and behaviors to be outside of the norm for their culture. Symptoms can vary widely depending on the individual and the disorder they’re living with, but they may include things like very high or very low self-esteem, a lack of empathy, unpredictable behaviors, mood swings, paranoia, and emotional outbursts.
With mindfulness techniques, a person with a disorder like these may be able to learn how to slow down and observe their emotions before reacting. That way, they might come to better manage mood swings and impulsive actions that could harm their relationships and self-image.
Possible effects of personality disorders
The symptoms of personality disorders can have negative effects on daily functioning, interpersonal interactions, and emotional and mental health, particularly when left untreated. Here are some common challenges people with this type of disorder may face.
Trouble managing emotions
People with personality disorders often struggle to manage their emotions. Intense emotional reactions and frequent mood swings are common symptoms. This emotional instability may cause an individual to have overwhelming emotions and trouble finding emotional balance, and emotional reactivity may cause minor incidents to trigger strong responses.
BPD symptoms, for instance, often include extreme sadness, anger, or anxiety. Poor emotional regulation can also contribute to symptoms of psychiatric conditions like depression and anxiety.
Problems in relationships
Individuals with personality disorders often experience interpersonal problems as a result of their symptoms. They might struggle with trusting others, which may lead to conflicts with friends, family, and partners. Emotional volatility can also strain relationships, making it hard to keep stable and healthy connections.
Specific disorders may present additional problems. For example, those with BPD may switch between seeing others as perfect and terrible, which could cause frequent arguments and breakups.
Impulsive behaviors
Impulsive behaviors are common among those with personality disorders. Examples can include spending sprees, unsafe sex, substance misuse, or reckless driving. A person might engage in impulsive behaviors as a response to emotional distress, which may provide short-term relief but cause longer-term problems.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Impulsive actions like these can lead to serious consequences, such as financial issues, legal problems, or risks to health and safety. Controlling impulsive behavior can also be important for improving mental health and often involves recognizing triggers and developing more productive responses.
Difficulty managing stress
Managing stress may be particularly challenging for individuals with personality disorders, since they tend to perceive everyday stress as overwhelming, leading to a sense of anxiety or despair. Stress might worsen clinical symptoms and overall mental health in turn.
For example, a simple disagreement at work could lead to feelings of abandonment or worthlessness, triggering a cycle of negative thoughts and behaviors. This increased sensitivity may make it hard to cope effectively, which could lead to impulsive behaviors and problems in relationships.
Potential benefits of mindfulness for personality disorder symptoms
Mindfulness may offer several benefits for people with personality disorders and other mental health conditions. It may allow a person to let go of intense emotions more easily, which may help in managing stress and improving overall mental health. As a skill, mindfulness can take time to practice. However, over time, you may be able to boost your mindfulness abilities and start seeing benefits like the following.
Improved emotional regulation
One potential benefit of mindfulness practices is that they may help you recognize and acknowledge your emotions. Techniques like focusing on the breath and body scanning involve observing emotions without immediate reaction. Increased awareness may allow you to respond more calmly to emotional triggers. Especially for those with borderline personality disorder (BPD), mindfulness can lessen impulsive reactions and emotional outbursts.
Better stress management
People with personality disorders often experience high levels of stress and trouble coping. Mindfulness may help promote relaxation and allow a person to concentrate on the present moment, helping them break the cycle of stressful thoughts. Studies suggest that mindfulness practices can help lower cortisol levels, the hormone associated with stress.
Increased self-awareness
Mindfulness can boost self-awareness by training a person to pay closer attention to their thoughts and emotions. This type of nonjudgmental awareness may lead to better decision-making and healthier interactions. These are some key goals of dialectical behavior therapy (DBT), a common treatment for BPD and other personality disorders that uses mindfulness techniques as core components. It may allow individuals to see the connection between their thoughts, emotions, and actions more clearly.
Improved overall mental well-being
A consistent mindfulness practice may also help improve overall mental well-being. It can reduce symptoms of anxiety and depression, which are commonly comorbid with many personality disorders. By promoting a balanced state of mind, mindfulness may also help promote a sense of calm and stability, potentially making it easier to face daily challenges.
Dialectical behavior therapy and mindfulness
Another way for an individual with a personality disorder to potentially benefit from mindfulness is by engaging in dialectical behavior therapy (DBT). This talk therapy modality combines cognitive behavioral techniques with mindfulness practices. Therapists often use this approach to help individuals accept the reality of their lives while working toward changing unhealthy behaviors. This balance is often referred to as "dialectical."
Again, a key component of DBT is mindfulness training, which teaches people to be present in the current moment. As a result, DBT may help them manage their emotions and reactions more effectively.
DBT can be particularly effective for those with borderline personality disorder and is one of the most extensively researched treatments for this condition. People with BPD often struggle with intense emotions and impulsive behaviors, and mindfulness techniques taught in DBT may help them gain more control over their emotional responses.
Key mindfulness strategies a person might learn through DBT include:
- Observing: paying attention to thoughts, feelings, and sensations without judgment
- Describing: putting words to what one observes
- Participating: engaging fully in the current activity
A therapist will typically support the individual in learning to do the above strategies in the following ways:
- Non-judgmentally: accepting experiences without labels of "good" or "bad"
- One-mindfully: focusing on one task at a time
- Effectively: doing what works rather than what feels right
As a result, an individual may be able to reduce the frequency and intensity of emotional episodes.
Other ways to practice mindfulness for personality disorders
There are several effective methods for practicing mindfulness to manage personality disorder symptoms. In addition to DBT, techniques like yoga, meditation, and deep breathing may help individuals gain better control over their emotions and reactions.
Yoga
Yoga is an ancient Hindu spiritual practice that combines physical positions, breathing exercises, and meditation to help promote relaxation and mental clarity. Specific poses, such as those involving stretching and balance, may help improve self-awareness and reduce stress. You can add yoga to your daily life by attending classes or following online tutorials.
Meditation
Meditation involves sitting quietly, focusing on the breath, and observing thoughts, sensations, and emotions without judgment. This practice may help people with personality disorders reduce anxiety and improve emotional regulation. Techniques such as mindfulness meditation can teach individuals to stay present in the moment, improving awareness and understanding of their emotional responses.
Starting with short meditation sessions—even just five minutes a day—may help you build a solid foundation for longer practices. Consistency and persistence are typically key to eventually experiencing the full benefits of meditation.
Progressive muscle relaxation
Progressive muscle relaxation (PMR) involves tensing and slowly relaxing different muscle groups. This technique may help individuals recognize physical tension and learn to release it. For those with personality disorders, PMR may help reduce symptoms of anxiety and support a state of relaxation and calm.
Creating a PMR routine can be as simple as setting aside time each day to practice, focusing on one muscle group at a time from head to toe. Guided PMR recordings can also be helpful.
Deep breathing exercises
Deep breathing exercises can be simple yet effective ways to calm the mind and body. Techniques such as diaphragmatic breathing involve taking slow, deep breaths that encourage relaxation and reduce stress. Controlled breathing may help individuals with personality disorders manage moments of increased anxiety or emotional distress.
To practice deep breathing, you can sit or lie down in a comfortable position, place a hand on your stomach, and take a few slow, deep breaths through the nose, exhaling through the mouth, feeling the stomach rise and fall with each breath.
Mindful walking
Mindful walking combines physical activity with mindfulness. This simple approach involves paying close attention to the act of walking, noticing each step and the sensations in the feet and legs. For someone with a personality disorder, mindful walking can be a grounding activity to clear and calm the mind.
Guided imagery
Guided imagery involves listening to a narrator lead you through the visualization of calming and positive scenes. This practice may help reduce anxiety and promote relaxation by engaging the mind in a constructive manner, which may make it particularly beneficial for those with personality disorders.
You may be able to find guided imagery scripts or recordings online. Keep in mind that some research has suggested that visualization meditations could trigger psychotic symptoms in individuals at risk of experiencing them, such as some people with borderline personality disorder. Ask your doctor or psychiatrist before trying visualization exercises.
Finding mental health support online
While it may not be the right choice for every person or situation, online therapy can be a more convenient method for seeking treatment for some people with personality disorders—particularly online dialectical behavior therapy. Research suggests that online interventions show promise for addressing common symptoms of personality disorders.
Online therapy can offer scheduling flexibility and convenience, since you can attend sessions from anywhere with an internet connection rather than having to commute to an office. Plus, online therapy is often more affordable than traditional in-office therapy sessions without insurance.
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