slips are chances to learn. you figure out what stresses are still too hard for you and you can work on how you'll deal with them next time you run into them. so instead of beating yourself up, take action.
- have you taken care of your physical wounds? if not, go do that now. we'll wait.
Yes, I'm answering for a slip last night. - what had happened just before?
Nothing significant. - what were you thinking and feeling?
I've been feeling so depressed that my body feels like lead. - why did you end up hurting yourself then instead of some other time? was there an event that was the final straw? what was it?
There wasn't, really. The depression has just been getting worse by the day and I'm frustrated by my meds not working. - how did the situation get to the final straw stage? trace it back through the events that led up to the last event. look for some point at which you could have made a different decision and not arrived at the final straw.
I don't know how to answer this question. There really was no "final straw" event. - were there outside factors like drugs, alsohol, being off your meds, lack of sleep, etc? can you address those in the future? how?
We are in the process of changing my meds. I'd had a few beers, but I wasn't drunk. - what other ways of coping did you try besides self-harm? how well did they work?
I talked to a friend for an hour, which allowed me to vent about how I was feeling, but as soon as I got off the phone with her I felt as bad as before. - in retrospect, are there coping methods that you now realize might have helped? what were they?
I could have gotten out my safety box. I didn't try that this time. - name at least two things you will do to help yourself remember those coping methods if you end up in this situation again.
I'll keep my safety box in a visible spot so I remember to use it. I will also keep doing my DBT homework so I learn more skills. - how do you feel about the situation that led to self-harm now? is it resolved? if not, what are some steps you might take toward resolution?
Nothing is resolved. I think I'm doing everything I can to get myself out of this situation already. My pdoc upped my meds, we are just waiting for it to kick in. I talked to my therapist about it and will again next week. I have already asked for support in all this in group. - are you likely to be in that emotional place again? how will you recognize it when you're in that situation?
Sure, I'm bipolar, and until we get the meds sorted, my moods are going to keep swinging. But I'm not sure how to recognize it until it's already too late. - what will you try before you resort to self-harm if you're in that situation again? list three specific things you will commit to trying.
1. Safety Box
2. Call my cousin. She usually helps a lot.
3. Allow myself to ride through the urge instead of resisting it.
I'm not up to answering the opportunity questions. Challenges and replies welcome.
Remember you don't have to answer all the questions if you don't feel up to it.
Love,
Stevie