Quiet Reflections: On BPD Recovery

Content Advisory: mentions of DV, genoc*de

At the end of each year, I place a theme on it and reflect before going into the new year. 2023 was a year that taught me gratitude and humility.

I have never posted an unedited voice note, but I am a strong believer in authenticity, of openness, and of real talks. Turns out I like doing voice notes. :)

I am grateful to be healing.

I am grateful to be able to create.

I am grateful for you to let me in to your own journey.

Thank you <3

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BPD Society of BC, FREE Virtual Support Group

Decolonize Palestine: Reading Materials

Need a DBT Skill? DBT Pocket Guide

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averythequiet.carrd.co

heartandsleeve.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

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Music by Lunareh

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My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

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Emotions are a fundamental part of the human experience, but sometimes they can become overwhelming and challenging to navigate. DBT's Mindfulness of Current Emotions skill provides a structured approach to understanding, accepting, and effectively managing your emotions.

Mindfulness of Current Emotions

Plutchik's Wheel of Emotions

Emotions in the Body - (2013 Study)

[ s o c i a l s ]

Need a DBT Skill? DBT Pocket Guide

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.

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Recorded with: Podcastle

Music by ODDBAHL, Lunareh

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My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Mindfulness isn't just about calming the mind; it's also about connecting with your body and the present moment. The Body Scan technique is a powerful way to do just that. The essence of the Body Scan is in its sensory awareness. Understand how to notice and accept bodily sensations without judgment or the need to change them.

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Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by ODDBAHL, Lunareh

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Mindfulness is a powerful tool for navigating your emotions with grace and compassion. Tara Brach's RAIN method is a simple yet deeply effective approach that can help you break free from patterns of suffering, self-judgment, and reactivity. In this mindful moment, we'll explore the four steps of RAIN and I'll guide you through it so that you can experience its benefits.

More on The RAIN method: www.tarabrach.com/rain/

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Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by ODDBAHL, Lunareh

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

In this exclusive episode of the BPD Wayfarer, we embark on a journey to understand anger—the fires that burn within us, the waves that threaten to engulf us—and how we can navigate this complex emotional landscape.

Listen to The Quiet Files here: SPOTIFY | PATREON

• Why is anger helpful?
• How do we typically feel anger in our bodies, and what are the urges that come with it?
• What is BPD rage? How is anger known to show up, especially with quiet bpd?
• What are some common prompting events for anger?
• How do I know if my anger fits the situation?
• How can we nail down our anger and put words to it?
• What does it look like to act opposite to anger? How do we bring our Swords Down?
• What if we slip up when we’re trying to regulate?
• What is the BPD Rage cycle? What happens after a rage episode?
• How do we deal with the guilt that comes on?
• Personal Case Study: Wayfaring the Anger

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

Follow my IG for updates: @averythequiet

averythequiet.carrd.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by: Nu Alkemi$t; Lunareh; ODDBAHL

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My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

This exclusive part of the BPD Wayfarer is all about exploring long term emotion regulation tools we can keep in our toolbelt while we’re traversing our emotional landscapes.

Listen to The Quiet Files here: SPOTIFY | PATREON

Many mental health conditions out there create emotion regulation and impulse control issues for people, like ADHD, Bipolar Disorder, Autism, and PTSD, to name a few. BPD also has major emotional regulation issues - and in fact, in other parts of the world, this condition is even referred to as Emotionally Unstable Personality Disorder. Emotion regulation issues are the core struggle when it comes to BPD - it is the driving force pretty much of our struggles and bleeds into every other symptom we struggle with.

• What gets better when we learn to regulate our emotions?
• What goes on in an emotionally dysregulated person's mind when they're in that state?
• Is emotion dysregulation a character flaw?
• What are some things that can trigger a person with BPD into a dysregulated state?
• How can we learn to regulate our emotions in healthier ways?
• What are some DBT skills we can use to help with long term emotion regulation?

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

Follow my IG for updates: @averythequiet

averythequiet.carrd.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by: Nu Alkemi$t; Lunareh; ODDBAHL

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Content Warning: Discussion of Coping with Emotions after DV, ~21:30-27:30

When you’re starting off on your path to navigating your emotional landscape, compare it to preparing for a hike. Looking at a map of the terrain can be really helpful and even proactive, so you generally know what to expect when you embark, and you’re not just setting off into unknown territory.

In this episode, we'll chat about:

• What are primary and secondary emotions?
• How do emotions typically show up in our bodies?
• How do we figure out if our emotions are justified?
• What does it mean to use Opposite Action to Emotion?
• When is it GOOD to act on your emotions?
• What if I mess up?
• What are vulnerability factors when it comes to emotion regulation?
• How do we practice self compassion?

This episode wraps up Season 1, and I'm so pleased to have been able to make this podcast for you. Season 2 is on its way! Stay tuned! Keep going, keep growing 🌱💟

xx atq

[ m e n t i o n e d ]

Emotions in The Body (2013)

Opposite Action to Emotions

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

averythequiet.carrd.co

heartandsleeve.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, and more. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by ODDBAHL, Lunareh

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Imagine yourself as a wayfarer, looking to embark on a journey through an emotional inner landscape. As people with BPD, we often feel lost, and for many of us, we begin our journey after being in the depths of despair, where the path ahead of us is shrouded in mist, making us uncertain of our next steps.

Imagine emotions as points on a compass, representing different feelings like joy, sadness, anger, and fear. People who have a high level of emotional awareness can navigate this emotional landscape with ease, recognizing and identifying each emotional point on the compass. Their emotional compass is finely tuned, allowing them to accurately read their emotions and understand what they're feeling.

On the other hand, people with BPD tend to have a less precise emotional compass. It's as if their compass is missing some of the markers or has a weak signal.

This episode is about calibrating our emotional compass: when you learn how to recognize your feelings and then put words to them, you become that much more in control of your journey.

• What is Alexithymia?
• Why do people suppress their emotions?
• Why do we need to feel our emotions in order to heal?
• How do I get more comfortable feeling my emotions?
• What if I never stop crying?
• What gets better when you learn to identify your emotions?
• How do I become mindful of current emotions?
• How do I create a safe space for myself?

[ m e n t i o n e d ]

Mindfulness of Current Emotions

Plutchik's Wheel of Emotions

Emotions in the Body - (2013 Study)

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

averythequiet.carrd.co

heartandsleeve.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by ODDBAHL, Lunareh

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Content Warning: Substance Abuse, Su*cidal Ideation, Mentions of Abuse

After a long and challenging battle with addiction, Molly (they/them) has reached a major milestone: one year of sobriety. 

Throughout their journey, they’ve discovered a profound truth: the importance of feeling in order to heal. For years, drugs had become a means to suppress their difficult emotions. After making the choice to take back their autonomy, and never giving up on that choice, Molly has cultivated a fulfilling life for themselves and confronted their deepest wounds head-on.

Molly was kind enough to share with me their insights, experiences, and realizations they've gained along the way. And I feel like their journey can really serve as a beacon of hope, reminding us that embarking on a path of sobriety and self-love is so, so possible. 

Follow Molly on TikTok: @damagedxdolly - Instagram: @damagedxdolly

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

averythequiet.carrd.co

heartandsleeve.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by Lunareh, ODDBAHL

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.

Jennifer McDonough (she/her) is a force to be reckoned with. In just two years as a content creator, she has amassed hundreds of thousands of followers collectively on Instagram and TikTok as @thickabodcranebpd, posting authentic and raw content about her struggles with BPD, parenting, and grief. She is unapologetically herself - and this is why I was so delighted to be able to speak with her about her recovery journey.

In this episode, Jen and I get to chat about:

• How does anger show up for us and how is it linked to our child modes?
• How has awareness of her trauma and BPD influenced Jennifer's parenting style?
• What does finding balance and setting boundaries with her child look like?
• Should people with BPD have kids?
• Which therapy modalities has Jennifer tried? How have they benefitted her?
• How does EMDR work? What is a trauma network?
• What is schema therapy and how does it help?
• What is Vulnerable Child Mode? Can people switch into different modes?
• What does soothing her vulnerable child mode look like for Jennifer?

Find Jennifer on Instagram: @thickabodcranebpd - TikTok: @thickabodcranebpd

[ r e a d m o r e ]

Understanding Schema Therapy (Schema Institute)

Being a Parent with BPD (Borderline in the ACT)

Need a DBT Skill? DBT Pocket Guide

[ s o c i a l s ]

averythequiet.carrd.co

heartandsleeve.co

Join the community on Discord:

The Quiet BPD Keep is a recovery-focused community that offers daily affirmations, tarot readings, self-care reminders, DBT skill commands, books and resources, advice and listener roles, and voice chats. Age 18+, LGBTQ+ and 420 friendly.

[ c r e d i t s ]

Recorded with: Podcastle

Music by: Lunareh, ODDBAHL

[ d i s c l a i m e r ]

My content is meant for educational purposes only and is not a replacement for professional clinical advice, diagnosis, or therapy.

Hosted on Acast. See acast.com/privacy for more information.