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Av Sara Modigh - 23 maj 2013 03:07

I think I'll post a "how to stop self harm" here.

Prevent Self Injury
Start by writing down the typical early warning signs that can come when you're about to have anxiety or are in a depressive episode.

Avoid situations that may create the need to hurt yourself. Perhaps the anxiety triggered by some music, some people, TV shows, pages on the internet, books or places. Also avoid alcohol and drugs because they reduce the ability to control impulses.


Circle the things you can do if one or more of these warning signs occur, or if you get self-destructive thoughts or impulses.

1. First, get rid of things you can use to hurt you with.
2. Call your therapist to try to get an emergency appointment.
3. Make use of your activation plan by scheduling rewarding or distracting activities.
4. Challenge your negative thoughts through cognitive restructuring.
5. Ask your closest of friends and family for support.
6. Practice relaxation techniques.
7. If you can - work out.
9. Go through all the reasons you have for living.


Circle the things your doctor and therapist can do.

1. Meet you up for an emergency meeting.
2. Change your medications.
3. Entering in a psychiatric ward (if that is so acute).
4. Helping you to understand where your self-destructive thoughts come from and what effect they have on you and others.
5. Working with you on behavioral strategies to cope with your painful thoughts and feelings.


Circle the things that your loved ones can do.

1. Listening to you, allow yourself to feel your feelings.
2. Avoid being overly critical and judgmental.
3. Distract your thoughts with joint activities.
4. Helping you with responsibilities that have become a burden or difficult to grasp (for example, caring for children, paying bills, etc.).
5. Being with you until you feel confident.
6. Call your doctor to help you make an appointment.
7. Get to the hospital (if forced).
8. Take care of your medications, razors and more.

Make a list of the loved ones that you can call and place their phone number after each item of the 8 that they are willing to perform (list from above if possible).



Sometimes you need a little help to get through a period of anxiety.
A good tip is to have a list of things you can do when you have anxiety or thoughts of harming herself.
for example

* Play a game
* Write a list of what makes you good, save and bring out when you have anxiety.
* Draw and paint your feelings
* Sleep
* Write - Letter to someone who makes you angry / sad, write poems, short stories, or just about your life.
* Run a movie race
* Read books
* Make a lot of food and freeze to anxiety days so you do not have to cook.
* Hug your teddy bear or pillow
* Take a hot or cold shower, or take a bath
* Sit on the internet and read the blogs of others who understand you
* Write your own blog!
* Play music that will make you either happy or less alone.
* Train, jogging etc.. add focus and energy on something else.
* Shopping - note: do not let it become an addiction ..
* Spa - Make your own Spa just for yourself
* Go for a walk
* Spring-clean.
* Read a funny blog
* Rename your medications to funny name


If you need help coming up with things to do at the anxiety, here is a list of things you can do to be able to refrain from hurting your self ..
They can sometimes be difficult to come up with something to do when self-harm thoughts arose, so having a list at hand is very good.


Skills to cope with:
Recite the alphabet backwards
Speak to yourself. Describe for example the room in detail
Call a friend and talk about something else, for example you can ask her to tell what she's done today
Draw something in detail
Do henna tattoos
Paint your nails
List the four things you see, three things you hear and two things you feel (such as the floor under your feet, the table during hands)
Read a book, newspaper or a series
Put on happy, crazy music, such as a child record
Select an object and look closely at how it looks and feel how it feels to take on it
Focus on your breath. Feel them, breathe in different speed, count  breaths
Picking up a nice box and fill it with beautiful things or things that mean something to you.
Clean up a small corner but do it carefully
Big Tidy your room or house. How fast can you do it?
Select an object in the room. Examine it carefully and write as detailed a description as you can, including weight, size, shape, color, uses.
Select an object, such as a pencil eraser and try to think of 30 things you could use it for.
Choose a thing or a person, and look facts about it on the Internet
Take advantage of the 10-minute rule. Decide that you will not harm you in 10 minutes. When 10 minutes have passed, you decide 10 minutes more.
Count the windows of a large house, count  marbles or buttons.
Buy a lot of Native American beads and mix them in a large jar. Sort them while describing what colors they have.
Write a chapter in a book
Set your books / CDs in alphabetical order
Fantasize (for example, to meet a superstar or be on a beach in Thailand)
Think of as many names as you can in a certain letter


Skills for an outlet for strong emotions:
Dancing hysterically to wild music
Paint with red pen where you otherwise would have injured yourself and put a bandage on.
whipping carpets
Tear the a sheet or an outgrown sweater
Write off your emotions, for example, in an email to someone or in a short story for yourself
Throw plastic bottles in a wall
Go out in the woods and write all that thou can
Blow up balloons and then try to break all as fast as you can
Crush eggs or ice cubes (eg in the bathtub)
Tear the a phonebook in such small pieces you can
Write a letter to someone who made you angry / sad, even if you do not send it
Make clay figures and throw them into the wall or on the floor
Make your own voodoo doll and stick pins in it!
Have pillow fight with someone or with a wall
Tear pieces of sturdy tape
Print a picture of yourself or of someone else (depending on who you are angry) and mark with marker pen what you would do. Tear the the image to pieces.

Skills to force away negative emotions:
Do the opposite. When you want to hurt yourself, do something cozy or nice instead. For example
Take a bath
See a movie.
Look at yourself in the mirror and write a list of body parts / features you like best in yourself
Buy tempera paint (liquid paint on large tube) and large paper. Smear of color.
When you blame yourself or your body, think of those who have it worse (rather than those who are better)
Forcing a smile or a laugh
Comforting yourself, allow yourself to be small
Play or cuddling with your pet (if you have any)


Options instead of harming yourself:
Hug an ice cube in your hand
Put your finger in frozen foods (for example ice cream) for a minute
Wear a rubber band around your wrist and let it slap against the skin
Showering hot or cold
Eat wasabi, pepper, chili or other strong food

Other:
Run as fast as you can, as far as you can
Go for a walk
Hit a punching ball, jumping on a bed or other physical activity
Try to sleep for a while.
Bake a cake, preferably with someone.
If you can not do anything about the pain, becoming aware of it. Feel it fully, accept it and remember that it can not harm you.

 

Before you hurt yourself, always ask these questions:
1. What I feel right now?
2nd Why do I feel like I do?
3rd Why do I hurt myself?
4. I have been through this before? What did I do to resolve the situation? If I could not solve it, then, how could I do to make it better this time?
5th If I hurt myself, now, how would it feel?
6. If I hurt myself, now, how will I feel in an hour or tomorrow?
7. Is there anything left that I can try before I hurt myself?
8. Want / need I really hurt myself?

Paste the questions on the wall over the bed / desk or have a note in your pocket! Please also pre-selected five skills to try first before you hurt yourself next time.

 

The most important thing is to never lose hope. You will probably get a relapse. But that's okay. all people fail sometimes.
As long as you have the desire to quit, you will make it.
And remember, this is a big step, be proud of yourselves because you have chosen to take the step towards a life without self-injury!

Av Sara Modigh - 23 maj 2013 01:22

TRIGGER WARNING - SH


 I like so many others have had a self-harm behavior. It began when I was six. I started to tear myself with my nails after I discovered by coincidence that the pain meant that I could get control of my emotions.
Then, in the years that passed, my behavior escalated. Now I was biting myself and I hit my head into walls. When I was around thirteen years, I started for the first time to cut myself with sharp objects. I had never heard about this behavior, I thought I was the only one to do as I did. I grew somehow into my self harm without realizing that it was a self-harm behavior.
When I was 18 I decided to quit, but it was easier said than done. Several years it took for me to become completely free of self-harm. I have only had one relapse in three years.
I'm very happy today to be able to call myself self harm free.

I am now diagnosed with Asperger's, ADD, GAD, panic attacks and depresion.
I have learned to deal with my problems in a completely different way. Self-harm thoughts are still with me, but I can resist.
I try not to be afraid of my feelings and I no longer try to escape from my anxiety.
When my anxiety is at its worst, I try to just breathe calmly and slowly. Listen to soft music or watch some funny movie. (so do you have any movie Tips, please share)

To sort out my thoughts and feelings, I also write in my blog.
So if you are Swedish or read Swedish, you can peek in on http://saramodigh.bloggplatsen.se/

Another thing that helped me a lot is my cats. I have three cats, two Sphynxes and a Norwegian forest cat. The cats for me has been a great comfort and a sense of security. The cats are always there by my side.
My boyfriend is also a great support.

What I really wanted to say is that everyone can be free from self-harm. You just have to take the plunge.

Is there anyone here who reads this and has a self-harm behavior, Dare to let go. You are strong, you can be free!
Be brave!

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