- what had happened just before?
went to school, went to work - what were you thinking and feeling?
thinking i wanted to go home, tired and stressed - 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?
the food was rite there. easily accessible. - 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 could've stayed out of the breakroom, or gotten a nap in or some alone time - were there outside factors like drugs, alsohol, being off your meds, lack of sleep, etc? can you address those in the future? how?
no meds today :\ - what other ways of coping did you try besides self-harm? how well did they work?
tried to stay busy, but my mind kept wandering - in retrospect, are there coping methods that you now realize might have helped? what were they?
self-soothing, giving my body the rest it needs - name at least two things you will do to help yourself remember those coping methods if you end up in this situation again.
wear my therapy wristband (remember to give my actions a second thought), make a checklist for HALT - 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?
i'm still tired and worn out. i have to wait until my parents get home so i can sleep. - are you likely to be in that emotional place again? how will you recognize it when you're in that situation?
yes, almost daily. i know what time it happens. - 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. take five minutes out to rest
2. write down what i've eaten that day
3. take my meds
Opportunity to Self-Harm seems to be a common theme. Think about why opportunities are important to slips and learn why opportunity is important to you.
- What made that opportunity more appealing than any other?
i was almost alone in the office, and there was a ton of leftover food - Did you make an opportunity or was it there for the taking?
it was there - What would you have done if there was no opportunity, how would you have handled your urge?
waited till i got home and slept - If there had been no opportunity would your urge to self-harm have increased or decreased?
- What consitutes opportunity for you? Being alone? having new tools? waiting for the right feeling?
being alone, having binge food available (carbs, sweets) - If your opportunties were taken away, how would you feel?
ugh. feeling ick.
