Coping with BPD at work: strategies and helpful advice

Managing BPD at work

It’s crucial to work closely with a mental health professional to discover treatments and strategies that suit you.

You can also try implementing self-care strategies both at home and at work to help manage symptoms.

Based on information from Mind and Borderline, here are 12 strategies to help manage BPD in the workplace:

1. Reach out to someone

It might seem easier to hide your feelings or try to manage them alone, but opening up to someone you trust, like a family member or colleague, can provide relief. Talking about your experiences can help you feel more understood and supported.

Speaking with a mental health professional is often a key part of managing BPD. Various forms of talking therapy, such as dialectical behaviour therapy, mentalisation-based therapy, and cognitive behavioural therapy, can be beneficial.

2. Develop a crisis plan

Planning for moments when you’re feeling unwell is important. When mental health declines, it can be difficult to communicate your needs.

A crisis plan outlines how you can support yourself and how others can assist you during a crisis. Include potential triggers, self-help strategies, and contact details for professional help.

Keep a copy of your crisis plan accessible, and ensure your healthcare providers and key supporters, like a family member or trusted colleague, have one too.

3. Prioritise your physical health

Physical and mental health are connected. Regular exercise, a balanced diet, and sufficient sleep can support better mental health. Avoid drugs and alcohol, as they can increase negative feelings over time.

4. Take regular breaks

Workplace stressors, like negative feedback or conflicts, can trigger intense emotions. Stepping away to process these situations can help you respond more calmly and constructively.

Regular breaks can also help manage workplace stress and anxiety. Short walks or breaks with colleagues can help you reset before returning to tasks.

5. Set work boundaries

An all-or-nothing mindset can lead to overworking, which disrupts work-life balance and increases stress. Setting clear boundaries, such as muting notifications after work hours, can prevent burnout.

Use tools like timers and alerts to manage tasks, and speak up if your workload becomes overwhelming.

6. Allocate time for yourself

Being around people constantly can be draining, especially if it triggers strong emotions. Setting aside time for yourself each week can help you process emotions and manage mood swings.

Create a self-care kit with items that bring you comfort, like a favourite movie, a candle, or photos with positive memories.

If you work from home, channel your energy into creative activities like yoga, baking, or playing an instrument to counteract impulsivity.

7. Track your mood

Maintaining a mood diary can help you identify patterns and triggers. Writing down your emotions can also be a healthy way to express feelings without affecting your relationships.

8. Write unsent letters

If you’re experiencing intense emotions towards someone at work, try writing a letter to them that you don’t send. This can help you articulate your feelings and relieve emotional pressure without risking your relationship.

9. Seek peer support

Connecting with others who face similar challenges can be comforting. Look for peer support groups such as those like SANE, or therapeutic communities in your area.

10. Consider disclosing your condition

You aren’t obligated to disclose your BPD to your employer, but some find that transparency improves workplace relationships.

It might make it easier to explain your mood swings and seek help when needed. Before making a decision, seek professional advice and consider the potential outcomes.

If you’re exploring new job opportunities, consider checking out our guide on suitable roles for people with BPD.

11. Request workplace accommodations

Australian employers are required to make reasonable adjustments to help employees with disabilities, injuries, or health conditions perform their jobs effectively.

This could include flexible work schedules, time off for mental health appointments, or adjustments to the work environment.

Possible accommodations include:

• Flexible work hours
• Mental health leave
• Remote working options
• A private workspace
• Breaking down large tasks into smaller ones
• Using checklists
• Setting goals with your supervisor

12. Access support for finding or keeping a job

If you’re struggling to find work or need help managing BPD in your current job, you may be eligible for government-funded assistance.

Inclusive Employment Australia

Inclusive Employment Australia helps people with disability, injury, or health conditions, prepare for, find and maintain employment. Many mental health conditions, including BPD, are supported through this program.

If you’re eligible, APM’s employment consultants can assist you in finding suitable job opportunities, accessing workplace accommodations, and overcoming any barriers you may face.

Work Assist

Work Assist is designed for people whose jobs are at risk due to a disability, injury, or health condition. Providers like APM can offer advice on workplace adjustments, assist with assessments, and help you access modifications or special equipment needed to perform your job effectively.

Whether you’re considering a career change or need support in your current role, APM is here to help. We’ve supported thousands of individuals in finding the assistance they need to succeed at work and reach their goals.

Get started by speaking with our friendly team today on 1800 276 276.

Resources and further reading

• Coping with borderline personality disorder - SA Health
• Borderline personality disorder - Mind
• What is borderline personality disorder? - Helping Minds
• Shared stories of borderline personality disorder - Head to Health
• BPD in the workplace - Borderline in the Act

About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Inclusive Employment Australia in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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