Finding New Ways to Cope (Part II)

Goal

To be able to cope on a day-to-day basis

Finding New Ways to Cope

The previous lesson identified coping methods that can replace self-harm. These coping methods are helpful for moments when you feel the urge to self-harm. However, the desire to self-harm represents the culmination of many factors that build up. You can prevent the build up by practicing some coping methods throughout the day. Consistently practicing these techniques can relieve stress and enhance mental health.

Diaphragmatic Breathing

One basic skill that enhances relaxation is diaphragmatic breathing, which involves breathing from your diaphragm (abdomen) rather than from your chest muscles. The following video will guide you on how to do diaphragmatic breathing:

Deep Muscle Relaxation (Martin & Pear, 2002, pp. 382-383)

Deep muscle relaxation consists of relaxing all of your muscles completely and to recognize when they are relaxed. This is done by alternately tensing and relaxing your muscles while attending closely to the internal activities and sensations you are feeling at the time.

In order to learn how to do deep muscle relaxation effectively, it is helpful to have someone with a soothing voice read a muscle relaxation script to you. Record them reading the script so you will always have it. Alternatively, use a pre-recorded script that can be found online, such as:

Deep Muscle Relaxation Exercise

Practice deep muscle relaxation by either playing the recording of the muscle relaxation script or watching the following video. Make sure you are in a quiet, dimly lit setting with as few of distractions as possible.

Imagery (Greenberger & Padesky, pp. 185-186)

Imagery involves visualizing scenes that are tranquil and relaxing to you. Scenes may be actual places you know that feel safe and relaxing, or they may be scenes you create to be tranquil, safe, and relaxing. The specific scene is less important than how the image makes you feel. The more senses you can incorporate into your image, the more relaxing imagery is likely to be. If you can imagine the smells, sounds, and tactile sensations as well as the visual aspects of the scene, you will improve your ability to relax.

Imagine the Future

At times, it can be difficult for those who self-harm to imagine a bright and positive future. Many who self-harm also struggle with thoughts of suicide, and this makes it even more difficult. Another coping mechanism that helps individuals who self-harm is to hear the stories of individuals who have overcome self-harm. Their stories provide an example of how to stop self-harming. It also normalizes the experience of self-harming.

The following videos are interviews with people who used to struggle with self-harming. The following videos do not contain triggering images, but instead focus on the individual’s story of recovery.

Holly’s Story

Stuart’s Story

Next Step

After watching the above videos, reflect on these questions:

• What do you feel after watching these videos?
• What about their stories reminded you of your experiences? What was different?
• Are there any recovery techniques that they mentioned that might help you?