#these dbt and coping skills are always put through the paces this time of year fbfjdkdl

[dandyshucks-moving]

this time of year is especially difficult (i.e. many memory gaps and occasional blackouts) for me so I do apologize if I vent here, I've been working hard to abstain from doing that (and will continue to try my best to avoid doing so) but it may crop up here and there - I'll try to remember to come up with a tag over the next day or two so that it can be easily filtered though!!

[heart-of-a-wildflower]

Coping With Self Harm Urges

Self harm is something I’ve struggled with for around 5 years and in that time I’ve learnt a lot about coping with urges so here’s some advice:

- not everything will work for you, there will be lists and advice but try them and use what’s helpful, forget what’s not

- TIP is DBT based and WILL biologically calm you down from extreme states of emotion = T-TEMPERATURE - put your arms/face in very cold water which slows your heart rate and calms you down

- I is intense exercise but we’ll skip this one 😉

- P-PACED BREATHING - in 5 seconds, our for 7

- P-PROGRESSIVE MUSCLE RELAXATION - tense part of your body as much as you can, release it to be completely relaxed and continue through your body

- after using a skill like TIPP, you will hopefully feel more in control and be able to use other coping strategies

- always remember that the urges will pass at some time - however intense they are they will go

- rate the urge out of 10, set a timer for that many minutes and when it’s over rate it and set a new one

- drawing/painting/writing on your skin with red pen or paint can help in the areas you harm

- scribble on/rip up as much paper as you need to

- put plasters/bandages over where you want to hurt - you are letting yourself heal

- senses - smell something very intense such as coffee/taste a sour sweet or hot drink/touch something very soft or comforting/look at pictures of good memories/listen to loud music

- put something between you and the item you would use to hurt yourself - get in the shower, lock it away, throw it away, keep it out of your bedroom etc.

- if the urge is to see blood, mix warm water with red food colouring or paint, use it on your skin the way you see blood appear

- write down what works for you on a piece of paper and pick it up when the urges start to come

Remember always always always you do not have to give in to any urges. They will go, the intensity and painfully unbearable feelings will go without hurting yourself.

Around 6 months without self harming and I want you all to know it is possible 💪🏻