write down the shadow that's hiding behind the urge. look at it. ask yourself:
- how will this situation or feeling change if i hurt myself?
it wont' really
- what will hurting myself bring to the situation? what will it take away from the situation?
i'll feel better about myself let myself go sto sleep stop and think. it won't take nothin away.
- how do i want to feel about this in the long run? is hurting myself likely to get me closer to or farther from feeling that way?
i don't really know
- if hurting myself seems like my best option right now, how long will the relief it brings last? what will i do then?
it will last until it heals. SI again most likely
- what is something i could do now instead of hurting myself? how will it change the situation i'm in? how long will that change last, and what will i do then?
i could watch tv. drink some more, would make me just pass out. will last until morning. til i'm soberer. then will be more of the same shit.
- how will i feel tomorrow if i hurt myself? how will i feel tomorrow if i do the other thing i came up with?
if i SI 2m i feel ok. more drinking, i will feel like shit. although i will feel like shit either way. really
- what do i really want to do right now? how can i best honor the self-protective instinct that has me wanting to self-injure right now?
i really want... something. don;t know what tho. i don't know.
urges aren't necessarily the enemy. they happen for reasons, and they're an expression of a desire to stay alive and stay sane and keep coping. remember that.
More Before Questions To Answer
- Why do I feel I need to hurt myself? What has brought me to this point?
i feel realy lonely, no body likes me. its the holidays and i always feel badly
- Have I been here before? What did I do to deal with it? How did I feel then?
i si. i flet better
- What I have done to ease this discomfort so far? What else can I do that won't hurt me?
i have watched tv. i could stay on bus or watch some more tv and drink up.
- How do I feel right now?
sad and shitty
- How will I feel when I am hurting myself?
more focused on myself and ok
- How will I feel after hurting myself? How will I feel tomorrow morning?
2m will be better no matter what, but right now si seems easier, more ASAP.
- Can I avoid this stressor, or deal with it better in the future?
when i stay up past my roomates no.
- Do I need to hurt myself?
no, not realy
Remember you don't have to answer all the questions if you don't feel up to it.
