How to Travel with Borderline Personality Disorder (BPD)

How to Travel with Borderline Personality Disorder (BPD)

I laid naked in the foetal position on the floor of the hostel shower, crying uncontrollably while my friend stood over me to supervise. I had made the mistake of going out drinking on a pub crawl in Buenos Aires, against all my better judgement. Alcohol amplifies the symptoms of my borderline personality disorder (BPD), and makes it so much harder to block out the intrusive thoughts that I am ugly, unwanted, and unlovable. When these thoughts had taken over, I had called my boyfriend in Australia and asked him over and over if he still loved me and if he was going to leave me.

This intense fear of abandonment is characteristic of BPD, and one of the symptoms that I struggle with the most. My friend had decided that this was toxic behaviour, and took my phone away from me. I felt a raging, exploding, blind panic at being torn apart from my main support system. I started threatening to jump off the roof of the building if she didn’t give me my phone back. These aren’t actions that I’m proud of, but the urge to manipulate to avoid abandonment is a big part of living with BPD. I have to ignore those impulses each and every time I get upset. The truth is that alcohol just makes it so much harder to cope with.

BPD is hard enough to live with, as I have written about at length, but travel with borderline personality disorder is even more challenging. She is my least favourite travelling companion. The kind that would love a party weekend or a booze cruise in Europe, but can’t hack the challenges of long-term travel. If I get one drop of alcohol in her, she starts whispering in my ear about doing shots and taking as many drugs as possible. She is impulsive, unpredictable, and out of control. The hyper-stimulating and unique nature of travel means that the symptoms are harder to keep a handle on. Travel with borderline personality disorder is possible, but you need to adapt in certain ways.


Avoiding feelings of abandonment.

Travel with borderline personality disorder is particularly difficult because everyone that you love and care about is on the other side of the world. It is helpful to have a regular contact schedule with loved ones, and remind them that the distance is hard on your feelings of insecurity. I often became obsessed with the idea that my boyfriend was going to forget about me while I was gone. Having regular phone calls and video calls with him helped me to cope with these fears.

It is also important to form close relationships with other people while travelling, to stave off the loneliness. I wrote about this in this post, with Couchsurfing and study tours being effective ways to make genuine friends.

Coping with extreme mood swings.

Mood swings are so common with BPD that sufferers often have depressive periods, manic anxiety, intense happiness, and surges of anger every single day. This is truly exhausting, and more so when you are in an unfamiliar environment while travelling. The anger and intense sadness are the hardest to deal with, because trying to confide in a partner or friends back home can often lead to conflict. Distance makes all relationships harder, and I often felt like my emotions were too intense and taking a toll on my relationship with my boyfriend. One of the most effective ways to deal with extreme emotions is writing them down in a journal. You should not moderate yourself when you do this, and write as intensely as you feel, for as long as you need. I have often torn holes in pages from how vigorously and angrily I am writing, but it helps to offload some of my emotional intensity, without taking a toll on long-distance relationships. 

Coping with the urge to self harm when you travel with borderline personality disorder.

 It is easier to resist the urge to self harm when you have your partner or close friends able to come over  and help soothe you. When you are overseas and alone, it takes a lot of self-control to ignore the impulse when you are upset. I take my coping techniques from dialectical behavioural therapy (DBT), which is a form of therapy devised for people living with BPD. One of the main components of DBT is distress tolerance, which are skills used to cope with emotional pain, while avoiding self harm. Another component is mindfulness, which focuses on being in the present moment and concentrating your attention on one thing. I use both when trying to cope with the urge to self harm. I listen to loud music to drown out the noise in my brain and give me something else to focus on. I use hot showers to calm my body down and concentrate on the sensation of warm water. I also use self-soothing techniques like rubbing my inner arm with my fingers, and speaking out loud to myself. It is important to devise strategies that feel more natural for you, and which you can do in any place.


Coping with impulsiveness. 

The freedom that comes with travel is addictive for someone who is already impulsive. Individuals with BPD are inherently impulsive, often in self-destructive ways. My main impulses are related to alcohol and drugs. I found it especially hard when travelling in South America, because cocaine was widely available and often being used around me. However, I stayed sober. I reminded myself that I don’t ethically agree with consuming cocaine, and I abstained from binge drinking as much as possible. Alcohol is truly a gateway for me, because it lowers my mental filters and really plays into the impulsive nature of my BPD. When I feel like I don’t have full control over myself, I am vulnerable to acting in harmful and stupid ways. Some people can drink and not suffer for it, but I am not one of those people. It is important to identify your own points of weakness for acting self-destructively, and avoid putting yourself in situations where you will be more emotionally vulnerable than usual.

Travel with borderline personality disorder can be truly overwhelming. You are already living with the intense emotional symptoms, which are further exacerbated by an unfamiliar environment and unlimited freedom. It is easy to go off the rails or push yourself too far, but this simply leads to horrible emotional breakdowns. Travelling alone with BPD is definitely possible, but you need to take extra precautions to keep your symptoms in check. BPD will always be your travelling companion, but you can at least keep her quiet.

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By | 2018-01-12T13:28:33+00:00 June 21st, 2017|mental health|27 Comments


  1. Natalia June 21, 2017 at 7:45 pm - Reply

    What a really insightful article, it must be really hard dealing with that, but you are doing so well, and not letting your illness affect what you want to do, youre an inspiration to other people.

    • Her Travel Therapy June 22, 2017 at 10:23 am - Reply

      Thank you for your supportive comment 🙂

  2. Medha Verma June 21, 2017 at 8:37 pm - Reply

    Wow, sounds tough! But I’m glad that you’re being strong and still travelling despite it, you’re not letting it stop you from living your dreams. Wish you all the best with your future travels, may you always be strong and inspire others with your strength!

    • Her Travel Therapy June 22, 2017 at 10:23 am - Reply

      Thank you for the support 🙂

  3. jusztravel June 22, 2017 at 1:31 am - Reply

    Thank you so much for sharing this. It can really be difficult when people don’t understand people like us and are quick to judge instead of trying to empathize. Most people would think people like us are crazy and out of control but it isn’t like we’re doing this on purpose. I hope one day more people will understand us better.

    • Her Travel Therapy June 22, 2017 at 10:23 am - Reply

      Yes I agree, people are very quick to judge those who live with mental illness, and try to paint us with the ‘crazy’ brush. I think people don’t understand the amount of work that goes on behind the scenes just to live with mental illness and not totally lose your mind.

  4. Shaun June 23, 2017 at 3:17 am - Reply

    Interesting read. Another great story on how travel can be the best therapy.

  5. Danielle Desir June 24, 2017 at 9:13 pm - Reply

    Thanks for sharing your personal struggles and for providing tips on how to overcome those difficult moments when traveling with BPD and other mental health illnesses in general. I haven’t read many personal pieces in a while and this was undoubtedly very moving.

    • Her Travel Therapy June 24, 2017 at 9:15 pm - Reply

      Thank you so much for the feedback 🙂

  6. Lydia Smith July 8, 2017 at 3:41 pm - Reply

    Your blog name suits its purpose ‘Her Travel Therapy’. I am sure anyone having this disorder would forever be grateful to you for this insight. Thank you.

    • Her Travel Therapy July 8, 2017 at 3:42 pm - Reply

      Thank you so much 🙂

  7. Rhonda Albom July 8, 2017 at 8:44 pm - Reply

    How brave of you to share these personal details, and I am sure they will be very helpful to others with similar disorders. Good on you for not letting it stop you from travel.

    • Her Travel Therapy July 8, 2017 at 8:46 pm - Reply

      Thank you 🙂

  8. Kim-Ling July 9, 2017 at 5:47 pm - Reply

    This is a really honest and insightful read. Thank you for sharing, as it’s great we can all learn from others’ experiences and support each other in the process. I’m glad you have supportive friends and travel partners and have found ways to travel with bpd.

  9. Meg Jerrard July 9, 2017 at 11:39 pm - Reply

    Wow, a very humbling and honest post, thankyou for sharing your insights. I had no idea how overwhelming and difficult it could be to travel with BPD, though I think that sharing your experiences and coping mechanisms is a great way to break the silence on traveling with a mental health issue and allow others to realize they’re not alone. It sounds like you have a very acute sense of self awareness, and even though it’s a struggle, I give you huge props for still chasing after the travel experience even though you face more obstacles than most.

    Thanks for sharing & wishing you the best 🙂

    • Her Travel Therapy July 10, 2017 at 10:56 am - Reply

      Thank you for your supportive comment. BPD is such a stigmatised disorder, and I really hope that more people will write about it to reduce this stigma.

  10. Karla July 10, 2017 at 12:03 am - Reply

    This is really inspriing and such an interesting read. I love how despite the difficulties you are trying your best to cope with it. I admire you for that.

    • Her Travel Therapy July 10, 2017 at 10:55 am - Reply

      Thank you 🙂

  11. I’m really sorry that you have BPD. I can only imagine how hard it is. But I think that you cope with it pretty well, since you can open up and share it on your blog! Not hiding it is actually a very healthy and brave thing to do! So: bravo! 🙂 Also, it’s really good that you keep doing things that you like, such as traveling! Do not give up, because it is one of the best therapies! Sending you lots of strenght! 🙂

    • Her Travel Therapy July 10, 2017 at 10:54 am - Reply

      Thank you for this supportive comment! I’m about to start special therapy for my BPD, so I am very hopeful that my symptoms will decrease.

  12. loisaltermark July 10, 2017 at 10:06 am - Reply

    What a brave and honest piece that will help so many others who also travel with BPD. I give you a lot of credit for not letting it hold you back and also for raising awareness so that other people will understand what’s going on and will learn how to be more supportive.

    • Her Travel Therapy July 10, 2017 at 10:54 am - Reply

      Thank you!

  13. Trisha Velarmino July 11, 2017 at 3:24 pm - Reply

    That sounds tough! I can imagine how challenging it is to write this. Girl, you are doing well. Keep it up. I salute you for the courage to keep it going. You are a strong human being! We are here for you!

  14. Rudderless Travel July 12, 2017 at 1:03 pm - Reply

    First of all I wanna say thank you for sharing such a deep post. I learned a lot today and although I’ve heard of BPD I never really fully understood all the symptoms so tank you for that too. As a consultant who works with children with special needs, their parent and their families I can really appreciate this post. Oh and kudos to your boyfriend who was so supportive. Keep travelling!!!

    • Her Travel Therapy July 12, 2017 at 6:12 pm - Reply

      Thank you! I’m glad that it was helpful, I’m always glad to help other people understand BPD. My bf is the best for sure!

  15. byronicone December 13, 2017 at 12:19 am - Reply

    So many of the struggles you wrote about in this article apply to me! Thank you for sharing them.

    I’m currently on a long streak of not drinking alcohol, and wanting to carry it with me into Southeast Asia. Based on that region’s reputation for boisterous parting, I’m trepidatious about this commitment Do you have any particular strategies when going out to bars, hanging in hostels, and then like for blending in and no giving into the social pressure?

    • Her Travel Therapy December 13, 2017 at 7:37 pm - Reply

      I wrote a post here where I talk about this comprehensively:

      My main tips are: keep your priorities in mind and remind yourself why you want to stay sober. Tell trusted people that you don’t want to drink. If it gets desperate you can pretend to drink. I pretended to do shots a bunch of times in Colombia when people were peer pressuring me. I would raise it, and then put it down while everyone else was drinking. People are usually too drunk to notice.

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