This is copyright 2002 by Lisa R. Ferentz, LCSW-C

I dont think i can post the technique verbatem, but I will share it with you all, and I encourage everyone to give it a try if you get the urge to Self Harm or Abuse substances.

Tell yourself, "As soon as I feel I'm getting the urge to self harm or use substances, BEFORE I DO, I will chose to C.A.R.E.S.S."

***Set a timer, so you have an external boundary. For ten to fifteen minutes, do something from each of the three catagories. Reset the timer after each step.

***C.A.R.E.S.S. stands for:

***C.A. - Communicate alternatively.

Self harm is a way of communicating feelings, but obviously it isn't a good rout to take. Instead of hurting yourself or abusing substances, try an alternative communication method.

You can:

*Draw or Paint the body part you wish to harm, and what you want to do to it.

*Draw the emotions you are feeling.

*Write out your feelings, to help externalize them.

*Depict the body part with clay, inflict injury on that.

*Anything that is a creative or alternative way of getting out those feelings, nothing you do is, "right" or "wrong" just do your best.


***R.E. Stands for Releasing Endorphins.

Self harm causes endorphins to be released, which causes the momentary "good" feelings after self harming.

Try to release endorphins in another manner, these can be:

*Running up and down the stairs, or running around your house.

*Do 100 jumping jacks.

*Go on excersize equipment.

*Put on the radio and dance.

*Listen to a funny comedian on CD, tape, or on television.

*Watch a funny TV Show or Movie.

*Read something that makes you happy.

*Hug a stuffed animal or pillow.

*Play with your pet.

***S.S. stands for Self Soothe.

Its an important step, you could:

*Wrap in a quilt or blanket and rock in a chair.

*Take a warm shower or bubble bath.

*Play soothing music, light candles, use scented oils.

*Massage hands with lotion.

*Do anything that calms and soothes you and is relaxing.

I Hope everyone finds this helpful. Do these things over and over, and remember, if you feel you have messed up, you can do this as many times as needed. I encourage everyone to try

Take Safe Care,

Edgar of TBC