1. List the ways that you self-harm <no tip sharing, be generic>
Cutting, breaking bones, ODs.
2. How do these behaviors help you survive?
Distraction from suicidal thoughts.
3. How does this behavior give me a sense of control?
Makes me feel I am destroying myself.
4. How/Why does this behavior release endorphins (the happy factor) and make me feel better?
It doesn't, that's the problem.
5. How does this behavior give me revenge?
It doesn't.
6. How does this behavior punish me?
It doesn't.It feels more like a reward.
7. When and why did you start this behavior?
I was about 7 when I started breaking my bones, I had no idea why.
8. How/Why does this behavior bring me affection, care, or emotional closure? (How does it comfort you? if this applies)
It doesn't.
Copy and paste this section, delete the lines that do not apply to you, leaving only the ones that do:
I want to show that I own my body
I want to express my rage at myself
I hate myself
I want to distract myself from other pain
I want to numb my feelings
I believe my body is a battleground
I want to cleanse myself
I am trying to bring my emotions under control
I am trying to prove that I am alive
I am trying to buy myself time by focusing attention on physical rather than emotional pain
Now, think about your reason(s) for harming, list 3-5 things you could do instead.
1.Mindfulness
2.Write
3.Talk to someone about how I feel.
Which of the following are true for you? (Again delete the ones that do not apply for you)
Self-harm doesn't hurt anyone but me and it really doesn't hurt me either
It's my body, I can do what I want with it
It's no big deal and shouldn't upset anyone
If I don't hurt myself this way, my pain will be worse
The scars are there for a reason, they remind me of my shame/need for punishment
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