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Jun 09, 2009, 08:11 PM
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Member Since: Jul 2008
Location: New York
Posts: 352
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Below is a self help impulse control log. It has a model for it's use first. I hope it will help some in their efforts to overcome SI or other issues.
IMPULSE CONTROL LOG
The impulse control log is taken from S.A.F.E and is geared specifically for self-injury but can be used for many types of compulsions.
With the impulse control log it is required that you log down every thought or feeling associated with a particular urge to self injure, whether or not you actually go through with the act or not. In the beginning the goal is that the writing will become a diversion from the act itself. The long-term goal is to understand the connection between your thoughts, feelings, and behaviors.
Self-injury itself is a thought, not a feeling. Once you can fully grasp and understand that internally, you can begin to understand that self-injury is a behavior and behaviors can be changed.
Self-injury keeps us from dealing with uncomfortable feelings. Feelings or thoughts we find unacceptable are disguised through self-harming in some way although only a temporary relief is felt. If you feel the need to self-harm there is a feeling behind that, something you need to express.
Using the impulse control log is a good way to make you slow down, think before you act and remind you that you are in control.
Below is a generic example
IMPULSE CONTROL LOG
1.SELF-INJURY THOUGHTS: Burning, Cutting
2.TIME AND DATE: 3/9/07
3.LOCATION: My Room
4.SITUATION: A Friend and I aren't speaking, my boyfriend and I got into a fight, a relative is sick, and I lost my wallet.
5.FEELING: Angry, Upset, Lonely, Frustrated, Alone, And Disappointed
6.WHAT WOULD BE THE RESULT OF SELF-INJURY? If I cut/burn, Then I don’t have to get angry, then I don’t have to cry, then I don’t have to care,
then it won’t matter what they say or do, I can act and appear like I don't care.
7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY?
That I do have feelings, that I think no ones cares, that I think I don't matter, that it hurts less if I cut/burn myself, that I'm scared.
8.ACTION TAKEN: Ended up running, doing some artwork, and writing in my journal.
9.COMMENTS: My desire to cut or act out is still w/me but I’m challenging the thoughts. Tonight I plan on going to the gym and then to a friends house.
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Feel free to print out this ICL to log your own impulses.
Share whatever you feel appropriate with us as you wish.
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IMPULSE CONTROL LOG
1.SELF-INJURY THOUGHTS:
2.TIME AND DATE:
3.LOCATION:
4.SITUATION:
5.FEELING:
6.WHAT WOULD BE THE RESULT OF SELF-INJURY?
7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY?
8.ACTION TAKEN:
9.COMMENTS:
 Hope this helps!
Peace!
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"Life is like photography, you use the negatives to develop"
"When the world says 'Give up,' Hope whispers 'Try it one more time'" ~ Unknown
"To dwell in the here and the now does not mean you never think about the past or responsibility, plan for the future. The idea is simply not to allow yourself to get lost in regrets about past or worries about the past or worries about the future. If you are firmly in the present moment, the past can be an object of inquiry, the object of your mindfulness by looking into the past, but you are still grounded in the present moment"
 Thich Nhat Hanh
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