[jeNeTeConnaisPas]

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

[Kiya]

Hey! I did these w/o even knowing. I drew and painted a small pic of a skittish horse in a wind storm (we're having a wind storm) with maine and tail blowing all over and wild eyes and wrote scared! something's wrong! then binged on chocolate (endorphins) then thanks to diiv i got a hot water bottle (self soothe). and i am more calm now. ty kiya

[jeNeTeConnaisPas]

thats good to hear kiya! keep up the good work.

Being consistent with this will eventually make these feelings much less scary.

take care, -Edgar

[phoenix7]

Thankyou for posting this it is what I needed to see at the moment

[jeNeTeConnaisPas]

youre welcome phoenix, im glad it helped.

take care -Edgar

[cherrygash321]

Thank you so much for posting this. I have trouble with SI-ing and using substances. I'm always looking for ways to help with it. Going to go to Hobby Lobby and buy some paint. thanks again

[Sannah]

Thanks for this jeNe, this is really good. Thankfully there are prominent people out there figuring this stuff out so that many more therapists can get educated on this.

[bedeb]

Originally Posted by jeNeTeConnaisPas

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

Thanks so much for posting this. It seems extremely helpful.

[bedeb]

Love Lisa ferments!!

[Fuzzybear]