Identifying Patterns
Goal
To be able to identify patterns associated with self-harming behaviors
Identifying Patterns
As discussed in the previous lesson, self-harming is a way of coping. However, sometimes it is difficult to know when the desire to self-harm will come. Some people self-harm daily; others only harm sporadically. It can be difficult to change self-harming behaviors if you don’t know when to be on your guard.
There are many underlying issues that may be a part of why someone self-injures. Many people who are depressed, anxious, or who have a psychological disorder also self-harm. You can get a better idea of why and when you self-harm by keeping track of times you self-harm and recording your thoughts around the time you self-harmed.
A thought record can be used to keep track of this information. It involves recording any negative thoughts that come up, the feelings that come with those thoughts, and identifying a positive alternative thought, which are known as alternative thoughts. Alternative thoughts help you practice a more realistic and helpful way of looking at the world. A good alternative thought:
- Makes you consider the “bright side” of the situation
- Changes the way you think about yourself
- Is kind and compassionate, not harsh or condemning
- Represents a more accurate picture of self-harming
Identifying Patterns Exercise
Instructions: To identify the thoughts that are associated with self-harm, complete the thought record below over a couple of weeks. Identify situations that tend to make you feel worse, identify automatic thoughts that keep coming up, and find alternative thoughts that help you. The goal is to gain insight into your self-injuring, as well as cope with negative thoughts. Here’s an example:
| Situation | Automatic Thought | Emotion | Alternative Thought |
|---|---|---|---|
| Cut myself after hearing that my boyfriend has a new girlfriend | “I’ll never get over him” | Hopelessness | “I’m sad now, but I’ve been through bad situations before and got over it” |
| Cut myself after my mom yelled at me | “Nothing I do is good enough for her” | Sad | “My best friend told me I helped her a lot this week” |
Identifying Triggers Exercise
Instructions: After completing the alternative-thoughts record, take some time to look over the record. Write down thoughts or themes that keep coming up. Also note situations that seem to trigger times of self-harming. Keep these notes for the next lesson. Finally, note which alternative thoughts seem to be the most helpful. It may be helpful to write these thoughts down somewhere, such as on a notecard, so you can review it when you feel the urge to cut.
Next Step
Watch the following video for more information on automatic thoughts. It doesn’t focus on self-harm, but still presents a helpful, humorous look at how to notice and change negative automatic thoughts.
