How To Cope With Self-Harm: 3 Steps

In this video I am going to share a 3-step programme to help you to cope with Self-Harm.
Self-harm is a serious and complex problem which needs a comprehensive solution for the short-term, medium-term and longer-term. This programme reflects that. Here is a brief outline of what the programme involves, in the video I will go into more detail.
Step 1 – Short-term: Find an alternative behaviour
The first step is to find an alternative to your self-harming behaviour that bring about a similar amount of relief from the distress that has triggered it and a sense of being more in control of what you feel. This activity should provide you with a potent sensory experience, examples are given in the video.
Step 2 – Medium-term: Why are you self-harming?
Work out why you are self-harming as this will give you a way forward in terms of tackling it. If you are self-harming to manage high levels of emotional distress in the video I will show you some CBT strategies to deal with this. If you are self-harming as a way of communicating your need for help to others consider contacting one of the following organisation to talk through alternatives:
http://www.harmless.org.uk/
http://www.lifesigns.org.uk/
https://www.selfinjurysupport.org.uk/help-and-support-with-self-injury/cass-womens-self-injury-helpline-0808-800-8088/
http://www.supportline.org.uk/problems/self_injury.php

Step 3 – Long-term: Future proof your changes and protect against relapse
To future proof your changes you will need to work out what has made you vulnerable to self-harm in the first place. You may need some professional help to do this but a good self-help starting pointing is this book:
https://www.amazon.co.uk/Reinventing-Your-Life-Breakthrough-Behaviour/dp/0452272041

f you have any questions then please post your comments below and I will do my best to help.

In the meantime, for more useful information visit:
https://www.thebritishcbtcounsellingservice.com/our-services/counselling-for-self-harm/

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** MORE ABOUT ME **
I am the Lead Clinical Psychologist at The British CBT & Counselling Service and find that I am often the first person with whom my patients share significant and intimate thoughts and memories. I feel at ease being a therapist, I feel I can empathise with people’s distress and discomfort but don’t feel overwhelmed by it, I can understand their problem and know how to help, it has always just felt like what I should be doing.
If you are interested in reading more then you may find my blog articles useful: https://www.thebritishcbtcounsellingservice.com/author/dr-emma-gray/

** ABOUT THE BRITISH CBT & COUNSELLING SERVICE **
The British CBT & Counselling Service are Doctors of Clinical and Counselling Psychology specialising in Cognitive Behavioural Therapy (CBT) for adults and children. Featuring 12 Clinics in London, Great Missenden and Nottingham as well as offering counselling online via Skype, the BCBT provide a team of fully qualified therapists and psychologists that offer a range of psychological therapies including Cognitive Behavioural Therapy (CBT).
For more information visit: https://www.thebritishcbtcounsellingservice.com

** BOOKS I HAVE WRITTEN **
Cognitive Behavioral Therapy for Eating Disorders: A Comprehensive Treatment Guide:
https://www.amazon.co.uk/Cognitive-Behavioral-Therapy-Eating-Disorders/dp/0521672481/
How to Get Pregnant Fast:
https://www.amazon.co.uk/How-Pregnant-Fast-Emma-Gray/dp/024431263X/

** USEFUL LINKS **
About Dr Gray ► https://www.thebritishcbtcounsellingservice.com/dr-emma-gray/
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The BCBT Service ► https://www.thebritishcbtcounsellingservice.com/
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