[Piper16]

So I cut after many years of not cutting and now I want to do it all the time. I think about it every day almost all day long. I can't let it go and I don't know how to cope. I know I have to talk with my T but so much is going on right now, which is probably why I feel this need, but I have so much to talk about in such a short session and I can't get to everything, and some of the issues going on are a direct contributing factor. Ugh, my life is a mess. I have to take my kids to swim lessons starting next week, so have been working on healing the cuts I already made, but yet obsessing about where to make the next cuts so no one will see. It is crazy. I am losing my resolve and fear is taking over...

[Christina86]

(((((((((((((Piper16)))))))))))))))))))))

"Falling" back into a self-injuring cycle isn't that hard... but getting back out of it again really is!! Perhaps intentionally writing an email to T or leaving a voice message saying you'd like to be able to discuss it would be useful, or perhaps scheduling an additional appt?

Please try to be safe.

[phoenix7]

[Sannah]

[dance59326]

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.
__________________

Feel free to print out this ICL to log your own impulses.
Share whatever you feel appropriate with us as you wish..
__________________

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:

[dance59326]

Behavior Chain Analysis of Problem Behavior

1. Describe the specific PROBLEM BEHAVIOR

(flashback, cutting, disassociation, hiding, closeting, panic attack, etc.)
A. Be very specific and detailed. No vague terms.

B. Identify exactly what you did, said, thought or felt (if feelings are the targeted problem behavior).

C. Describe the intensity of the behavior and other characteristics of the behavior that are
important.

D. Describe the problem behavior in enough detail that an actor in a play or movie could recreate the behavior exactly.

2. Describe the specific PRECIPITATING EVENT that started the whole chain of behavior.

A. Start with the environmental event that started the chain. Always start with some event in your environment, even if it doesn't seem to you that the environmental event "caused" the problem behavior. Possible questions to get at this are:

·What exact event precipitated the start of the chain reaction?

·When did the sequence of events that led to the problem behavior begin? When did the problem start?

·What was going on the moment the problem started?

·What were you doing, thinking, feeling, imagining at that time?

·Why did the problem behavior happen on that days instead of the day before?

3. Describe in general VULNERABILITY FACTORS happening before the precipitating event.

What factors or events made you more vulnerable to a problematic chain? Areas to examine are:
A. Physical illness; unbalanced eating or sleeping; injury

B. Use of drugs or alcohol; misuse of prescription drugs

C. Stressful events in the environment (either positive or negative)

D. Intense emotions, such as sadness, anger, fear, loneliness

E. Previous behaviors of your own that you found stressful

4. Describe in excruciating detail THE CHAIN OF EVENTS that led up to the problem behavior.

A. What next? Imagine that your problem behavior is chained to the precipitating event in the environment. How long is the chain? Where does it go? What are the links? Write out all links in the chain of events, no matter how small. Be very specific, as if you are writing a script for a play.

·What exact thought (or belief), feeling, or action followed the precipitating event? What thought, feeling, or action followed that? What next?

·Look at each link in the chain after you write it. Was there another thought feeling, or action that could have occurred? Could someone else have thought, felt, or acted differently at that point? If so, explain how that specific thought, feeling, or action came to be.

·For each link in the chain, as if there is a smaller link I could describe.

B. The links can be thoughts, emotions, sensations and behaviors.

5. What are the CONSEQUENCES of this behavior? Be specific.

·How did other people react immediately and later?

·How did you feel immediately following the behavior? Later?

·What effect did the behavior have on you and your environment?

6. Describe in detail different SOLUTIONS to the problem.

A.Go back to the chain of your behaviors following the prompting event. Circle each point or link indicating that if you had done something different, you would have avoided the problem behavior.

B.What could you have done differently at each link in the chain of events to avoid the problem behavior? What coping behaviors or skillful behaviors could you have used?

7. Describe in detail the PREVENTION STRATEGY

A. How could you have kept the chain from starting by reducing your vulnerability to the chain.

8. Describe what you are going to do to REPAIR important or significant consequences of the problem behavior.

[darkpurplesecrets]

Piper16--

I understand what you are feeling but think about it. What does it do for us? I know how it releaves the pain--but for the moment--the pain always comes back--it is better to deal with what is bothering you than to hurt. Believe me--I know what you are feeling--I am fighting the same feelings--but I know that in the end the real pain is really just masked for the moment and it is still there. Please feel free to pm me if you want to talk. We can help each other. Support is all around you. Take my hand and together we can make it.

dps

[Piper16]

Thank you everyone for your support and suggestions. I really appreciate it all!!!!