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?
I will feel less anxious, and less angry - what will hurting myself bring to the situation? what will it take away from the situation?
nothing, no one will know - 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?
Actually in this situation, closer - if hurting myself seems like my best option right now, how long will the relief it brings last? what will i do then?
probably all day, go to sleep, think about work. - 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?
listen to music. Could possibly make it worse, for a few hours. Then go on a walk. - how will i feel tomorrow if i hurt myself? how will i feel tomorrow if i do the other thing i came up with?
Probably disappointed... but hopeful - 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 don't know, my brain is all fumbled.
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?
Anger, sadness, disappointment - Have I been here before? What did I do to deal with it? How did I feel then?
Yes, not good - What I have done to ease this discomfort so far? What else can I do that won't hurt me?
Walk, listen to music, eat a hershey hug - How do I feel right now?
Angry, sad, disappointed, cornered - How will I feel when I am hurting myself?
Sad, but good - How will I feel after hurting myself? How will I feel tomorrow morning?
relieved, and then relieved and disappointed - Can I avoid this stressor, or deal with it better in the future?
I dont think Im allowed to - Do I need to hurt myself?
I dont know