![]() The main way people help themselves when they want to self-harm is through distraction.ĭifferent distractions work for different people, and the same distraction won't necessarily work for you every time. A part was also for attention, I was desperate for someone to notice me and help me." "I've learnt that, as my emotional needs were not being met, I used self-harm because I didn't know how to express myself or say what I needed or wanted. If you find doing this distressing, you may want to ask for support from someone you trust. If you feel confident to try this on your own, make sure you do something relaxing or enjoyable afterwards. This can be quite an intense experience and can bring up difficult feelings. It is helpful to do this over a period of time (like a month) so you can start to see patterns. One way to help yourself understand your self-harming behaviour is to keep a diary of what happens before, during and after each time you self-harm. My favourite one was my Positivity Book, which is kind of like a scrap book filled with things which make me happy." Keep a diary It can be done when you feel the urge, or as soon as you become aware that you are hurting yourself. Try writing down what you notice about your urges, to help you spot them more quickly each time they come.ĭistracting yourself from the urge to self-harm is a way of giving yourself more breathing space and reducing the intensity of the urge. Recognising your urges helps you take steps towards reducing or stopping self-harm. unhealthy decisions, like working too hard to avoid feelings.repetitive thoughts about harming yourself, or how you might harm yourself.a disconnection from yourself or a loss of sensation.Urges can include physical sensations like: Did a situation, person or object remind you of something difficult?.Practise noting down what was happening just before you self-harmed: ![]() They can be people, situations, anniversaries, sensations, specific thoughts or feelings. 'Triggers' are what give you the urge to hurt yourself. Try breaking down your experience into the following: Learn to recognise triggers This will enable you to better understand the next time you have similar feelings. Remember, even when you are unable to resist the urge to self-harm, it is helpful to reflect afterwards on what happened. Understanding your patterns of self-harm can help you to work out what gives you the urge to self-harm, and recognise when the urge is coming on.
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