BPD State Check — Mind Monitor

Not a diagnosis

A quick self-check to notice emotional load before reacting. Not a clinical tool.

1Rate how you feel right now.

2Turn on modifiers if active.

3Use result as a pause signal.

How do I feel now?

Emotional Intensity5

0 = calm · 10 = unbearable

Trigger Strength3

0 = no trigger · 10 = rejection / threat

Ability to Pause5

0 = may act immediately · 10 = can wait

Reality Testing3

0 = sure my view is true · 10 = see alternatives

What is active?

Splitting Active

Dissociation

Grounding Active

Sleep Deprived

What should I do now?

Wise Mind

Integration of emotion and reason.

Hint

DBT Skills

Emergency

This tool cannot help in a crisis. If you may harm yourself or someone else — contact emergency services immediately.

Emotion Load

50%

Medium

Wise Mind

40%

Low

Distortion

35%

Low

Stability

62%

Good