When the emotional pain is unbearable, it is not uncommon for people to inflict physical pain upon themselves in the hopes it will provide some relief. But self-harm isn’t limited to just the physical acts of injury, but can include actions that can cause detrimental effects of any kind. For example, risky sex, impulsive spending, and binge eating can all be considered acts of self-harm.
To help manage the urges to self-harm, let’s create a plan that will help keep you or a loved one safe. There are tons of safety plan worksheets available online, and the foundations are generally the same.
Triggers and Warning Signs
The first step in preparing a plan is to recognize the feelings and events that prompt those urges for self-harm. Common triggers include fights with loved ones, disappointments, and feelings of rejection. If anxiety makes you want to self-harm, what causes your anxiety? Are you more likely to have those feelings around your menstrual cycle, or when you’re at school or work? What signs can your loved ones see that alert them to the fact you are struggling without you needing to say anything? Do you pace, cry or withdraw?
Coping Strategies
Think of items or actions that can help you cope with those strong feelings. What has helped you feel better in the past? Common coping skills involve listening to music, deep breathing exercises, screaming into a pillow, spending time with a pet, or calling a friend. What strategies help prevent escalating to the point of wanting to self-harm? Do you notice you are able to cope better when you exercise, get enough sleep, eat regularly, or take your medications consistently? What can others do to encourage you in those difficult moments?
Reaching Out
Sometimes the emotion is so strong it can’t be managed alone.
