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Resisting Self-harm

Self-harming behaviour can be described as any intentional action taken to cause bodily injury to oneself as a means of coping with difficult experiences or painful feelings. When these emotions become unbearable and hard to express verbally, some individuals may engage in self-harming behaviours to gain a sense of control, punish themselves, or escape from painful memories or experiences.

The following actions are examples of self-harming: cutting, binge-eating, and suicidal behaviours.

 The follow steps can help you manage these urges.
  1. If you feel an urge that you need to resist, start by setting an alarm for 15 minutes.
  2. Next, rate your urge to engage in the behavior on a scale from 1 (minimal urge) to 10 (highly intense urge).
  3. Work through the RESISTT activities below to help manage your feelings.
  4. When your alarm goes off after 15 minutes, rate your urge again. If the intensity of the urge has decreased, congratulate yourself! If not, reset your alarm and continue practicing your skills to resist harmful urges.
  5. If you end up acting on the urge, remember that you’ve already shown yourself you can delay acting on it for 15 minutes. That’s progress and a step toward developing better coping skills.

RESISTT

Resisting behaviour infographic

  • Reframe
    • Try to think about your situation from a different perspective. What would you say to a friend in the same situation?
    • Tell yourself, “These feelings hurt, but I can get through them,” or “This pain won’t last forever.”
    • Think of others who may not be coping as well as you are or who may be in worse situations.
  • Engage Mindfully in an Activity
    • Turn your attention to something else.
    • Fully engage in the activity, focus on being present in the moment.
  • Something for Someone Else
    • Taking your mind off yourself by helping someone else can be very helpful.
    • Help someone in a way that meets their needs, remembering to keep yourself safe and to be appropriate as you do so.
  • Intense Sensation
    • You can use intense sensations to distract yourself from harmful behaviours:
      • Take a hot or cold bath or shower.
      • Chew on crushed ice or frozen fruit.
      • Bite into a lemon.
  • Shut It Out
    • Use this strategy sparingly—it’s meant for emergencies only.
    • If you’re in a very bad situation, where you can’t escape or solve the problem immediately, imagine yourself putting the problem away in a locked box or on a high shelf.
    • When you have more time and support, you can revisit the issue to find solutions.
    • Imagine yourself in a safe place.
  • Think Neutral Thoughts
    • Sing a favourite song or recite a favourite poem.
    • Say a prayer or mantra to yourself.
    • Name objects around you, e.g., bed, chair, window, etc.
  • Take a Break
    • Practice something calming, such as meditation, or visualize yourself in a relaxing place.
    • Get some time away or timeout, as long as it is appropriate.
    • Remember that taking a break is only a temporary solution.

Note: This information is best applied and thought through with the help of a mental health professional. Contact CCDU to set up an appointment.

Credit info: Adapted from Van Dijk, S. (2013). DBT made simple: A step-by-step guide to Dialectical Behavior Therapy. New Harbinger Publications.

Wits Student Crisis Line  0800 111 331 (24/7/365)

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