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 won't. - what will hurting myself bring to the situation? what will it take away from the situation?
it won't make me stronger, it'll make me hide - 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 want to feel safe and content. it'll take me further. - if hurting myself seems like my best option right now, how long will the relief it brings last? what will i do then?
maybe a minute or two, and then i'll need it again - 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 draw on myself or walk. that'll make me feel better longer. - how will i feel tomorrow if i hurt myself? how will i feel tomorrow if i do the other thing i came up with?
i'll be disappointed if i hurt myself. if i don't, there's a chance tomorrow might be okay. - 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 want to get rid of this anxiety and unwanted urge. i can do something productive.
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.
take care hun