I can relate to your situation and bpd and depression. You need a distraction. Pick up a new hobby. Go for a run. Reconnect with friends. Begin an art piece. Anything to get your mind away from the overwhelming thoughts. Go for a walk on the beach or in the park. Go see a movie. Just anything. Continue going to therapy and don't feel discouraged. Maybe you can find new coping methods through your therapist. I would just immerse myself in something fun and that will get your focus off of the negativity. also, just take a moment to relax and breath. Sometimes I go for long drives to relax.