Self-Harm Self-Help Workbook for Young People

Overview

• Adapted by Cardiff and Vale University Health Board Resilience Project from Emotional Wellbeing Service.
• Provides information, techniques, and tools for self-harm safety and reduction.
• Can be completed alone or with a trusted adult.
• Recommended to work through slowly, setting aside an hour a week.

General Harm Minimisation Advice

• Alternative coping mechanisms are encouraged.
• Keep a first aid kit available.
• Avoid substances like alcohol/drugs.
• Ensure clean tools to reduce infection.
• Avoid cutting major vessels and deep cuts to reduce long-term damage.
• Tips to reduce scarring: avoid picking wounds, use skin closure strips, consider lotions like bio-oil.
• Seek medical attention when unsure about injury severity.

My Personalised Safety Plan

• Includes emergency contacts and supportive social networks.
• Encourages identifying personal coping skills.
• Emphasizes knowing when to seek help.

Understanding Self-Harm

• Defined by NICE as self-poisoning or injury, not a mental illness but an expression of distress.
• Common in young people; 10% report having self-harmed.
• Various reasons for self-harm include managing emotions, feeling in control, or seeking help.
• Tasks include identifying personal reasons for self-harm.

Emotions and Self-Harm

• Emotions are changeable and can be understood like waves.
• Emphasizes checking in on emotions daily and using tools like the emotion wheel.
• Provides pro-surfing tips to manage emotions better.
• Introduces body scanning to connect physical sensations to emotions.

Coping Strategies by Emotion

• Control: Lists, reorganizing, creating.
• Anger: Exercise, hitting cushions, loud music.
• Numbness: Ice, strong smells, physical activity.
• Self-Hatred: Positive affirmations, creative expression.
• Sadness: Sharing feelings, nature walks, soothing music.
• Shame: Spending time with supportive people, accepting imperfection.

Rating and Managing Feelings

• Encourages rating feelings before and after coping activities.
• Provides templates for tracking emotional intensity and coping skill effectiveness.

Chain Analysis

• Teaches identifying events and triggers leading to self-harm.
• Involves analyzing thoughts, emotions, behaviors, and events.

Breaking the Chain

• Suggests self-soothing using senses to manage urges.
• Tips on creating a 'self-soothe box'.

TIPP Skills

• Temperature: Cool water face dips for calming.
• Intense Exercise: Short bursts of physical activity.
• Progressive Muscle Relaxation: Tension-releasing exercises.
• Paced Breathing: Slowing breath to calm down.

Control and Acceptance

• Differentiates between controllable and uncontrollable factors.
• Promotes Radical Acceptance for unchangeable situations.

Opposite Action

• Encourages acting contrary to emotional urges to change feelings.

Relaxation Techniques

• Recommends various relaxation activities.

Additional Support

• Lists contact numbers for emergency and non-emergency professional support.