Posted by pianolady on July 24, 2003, at 2:36:15
In reply to Re: Need self soothing help » Dinah, posted by judy1 on July 23, 2003, at 23:32:03
I've had lots of problems w/ SI over the last several years. I can't say I'm 100% over it, but it's down to maybe a few episodes a year--MUCH better. I've tried all kinds of things to stop, but the one that helped the most was spending some time in an inpatient/intensive outpatient place called S.A.F.E. The directors of the program have a book out called, "Bodily Harm" by Karen Contario and Wendy Lader. I read the book and I liked their very different approach to treating SI so I called them and I ended up going to their program (in the Chicago area). I would certainly suggest reading their book as a good starting place, but be aware that the case studies are triggering, so be careful not to read too much at one time. Also, it's probably better not to read it when you're already on-edge too much.
Some more specific things that have helped me are:
1. Listen to a quiet CD with earphones. I would rate this as number 1 for me. I have to use the earphones because it seems to block out those constant inner urgings to hurt myself. I try to close my eyes and concentrate as closely as I can on the melody of the music. It doesn't work every time, but it has worked for me many times.
2. Journal--everybody says to do this, but it does help. If you can handle it and your therapist thinks it is safe for you, write down exactly what you want to do. But then think, "why would I want to do that?", "what am I upset about?" (maybe nothing?), "what will be the consequences of acting on my thoughts to SI?" (scars, hurt other people, maybe hospitalization, etc.), "what are 5 things that I could do right now besides SI?" Some of these ideas are outlined in the book I mentioned, others are my own questions for myself.
3. Anything else that gets your mind off it (that one doesn't always work well for me, but I put it down anyway)
4. If all else fails and I know that I'm GOING to SI (and in my case that may ultimately mean hospitalization soon because of related symptoms), then I will take Xanax. I don't use it often, but when I'm at the point that I'm either going to hurt myself, go to the hospital, or take a xanax, I figure the xanax is probably worth trying. Then I try to only keep myself from injuring for say 5 or 10 minutes. I do my best to keep this up until I go to sleep from the xanax.It's a pretty long post, but maybe it will give you some ideas that will work for you.
I wish you well. SI is very difficult to overcome, but you really can make significant progress toward stopping it.
poster:pianolady
thread:244349
URL: http://www.dr-bob.org/babble/psycho/20030711/msgs/244764.html