New to acknowleding BPD. Looking for advice.

I definitely have BPD, and can notice it by reluctance to form friendships and with my relationship. My self-image varies, and I spend a lot of time battling negative thoughts and jealousy. My jealous thinking doesn't have any rational thinking, as nothing has been done to warrant my thoughts. Something pops into my head, and it keeps getting louder, and I get angry and end up convincing myself, and then end up berating and creating an argument. As soon as I get to a certain point of anger, I lose control. It's always all or nothing, and I am sick of creating an unstable environment.

I haven't received any therapy... But was wondering if people could help share tips to manage? My first idea was to use a mood journal, and check in with myself and maybe hold myself more accountable for my thoughts and actions.

Any tips/tricks/advice/similar experiences would be appreciated.

Thanks!

I've found one-on-one psychotherapy has helped me, but it's very individual for people what kind of therapy helps. As for general day-to-day stuff, picking up on triggers and general red flags has helped me. It's given me more awareness of my symptoms, which makes it easier to explain certain things to people and avoid arguments (depending on the person), and it makes it easier to realise when I'm cycling through certain states (a regular one for me is abandonment paranoia --> self-destructive behaviour --> guilt and self-hatred --> self-harm --> self-pity and comfort eating --> abandonment paranoia --> etc.)

For some people, medication helps. I know people with BPD on anti-depressants / anti-psychotics / mood stabilisers where meds have helped ease some of their symptoms (mostly sleep problems and mood stabilising). I'm unlucky with meds so they haven't helped me personally, so I stick with therapy which is keeping me away from majorly relapsing, so far at least.

A mood journal sounds like a good idea. When I did STEPPS (sort of like DBT) they asked us to do stuff similar to that. There's a good smartphone app called Daylio if you'd prefer having it on your phone (the app has a password function too which is nice).

Holding yourself accountable is important, but be careful to avoid straying too far into self-hatred / self-punishment territory. At least for me, I find it's very easy to get trapped in cycles of self-hatred --> self-pity --> self hatred --> etc. Talking stuff through with a therapist and becoming more self-aware of symptoms and cycles of behaviour helps with that, at least it does for me.