I've been in DBT for around two-three weeks now and the coping mechanisms they've given me, TIPP and self-soothe, aren't helping and I've expressed this to the group and my therapist. What works for you guys? Anything helps.
How do I manage self-harm urges? - Anxiety and Depre...
How do I manage self-harm urges?
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I found an article you can look through. I hope it helps.
healthline.com/health/menta...
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Wonderful article! Thank you so much.
I usually use a rubberband, everytime i get the urge i just snap the rubberband thats on my wrist. It maybe a small thing but sometimes it helps
That sounds frustrating. Here’s my weird suggestion. I’m thinking you need the class before the class. Before you can soothe and before you can TIPP, you need to learn about your what your brain is telling you about your feelings and you as a person. And then they need to teach you how to actively think about the right kinds of thoughts. Not distraction thoughts like peaceful oceans, but a different beast altogether.
Your brain is sending you all kinds of messages all the time. One message it’s sending you is “I hurt!” And if you try to say, “I’m going to get through this,” it doesn’t work. Because your mind is like, “B. S., I don’t believe that. I hurt! Life is terrible!” And then you feel even more terrible because the techniques aren’t working.
Can you relate?
There’s a way to shut all that down, and for me, that had to come first. You’ll know when it’s finally the right thoughts because you will feel a bit of relief, which will motivate you to keep trying it. I literally had to have someone explain all this to me, including word for word what to say. I will write it out for you here, but only if you’re intrigued.
Okay this is gonna sound weird but I dive into skincare, body treatment, nails, hair, waxing..so on. It is NOT relaxing to me lol and it's kind of like self harm that is for the best 👍🏻 I don't know what kind of routine you have but I'm willing to give advice on such 😅
Hi Lefty ☺️
I have found an app called Harmless really helpful. You can track harm free days and also emotions that have led to a harm episode. There are also helpful tips and activities to choose from that can help to soothe/distract/vent emotions depending on how you’re feeling and what has led to your urges.
I’ve also found that writing on my arm in sharpie helps sometimes, not over the top of any wounds though.
I do hope you can find a way that works for you. Keep asking for help ❤️