Life After Self-Harm: A Guide to the Future

In many countries there has been an alarming increase in rates of suicide and self-harm, yet the stigma attached to these difficulties often leads to sub-optimal care.

Ulrike Schmidt is a Consultant Psychiatrist at the Maudsley Hospital and Senior Lecturer at the Institute of Psychiatry, London Kate Davidson is a Consultant Clinical Psychologist in Greater Glasgow Primary Care NHS Trust. She is currently Director of the Glasgow Institute of Psychosocial Interventions

Acknowledgements

viii

Major health warning

ix

Note to health care practitioner

x

1 Getting started

1

(28)

Introduction

1

(1)

You are not alone

2

(1)

Why do people harm themselves?

2

(5)

Trying to understand your reasons for harming yourself

7

(4)

Is there anybody out there?

11

(2)

Some further thoughts

13

(5)

What next?

18

(1)

Key points to remember

19

(10)

2 What to do in a crisis

29

(12)

Getting support

29

(1)

Keeping yourself safe

30

(1)

Trying not to slide down into a pit of loneliness and despair

30

(1)

Don't expect miracles! Remember practice makes perfect!

30

(3)

Things I still want to do

33

(1)

Crisis plan

34

(1)

Key points to remember

35

(6)

3 Learning to solve problems

41

(22)

Help! My life is a mess

41

(1)

Learning to disentangle your problems

42

(1)

Step 1: Finding possible solutions through brainstorming

43

(2)

Step 2: Looking at options in detail

45

(1)

Step 3: Choosing a solution that fits you

46

(1)

Step 4: Finding ways of putting your solution into practice

47

(1)

Step 5: Carry out your plan step by step

47

(1)

Step 6: Check progress in problem solving

48

(1)

Any questions?

48

(6)

Key points to remember

54

(9)

4 Learn to change your thinking

63

(22)

Let's make a start by looking at moods

64

(4)

Linking feelings and thoughts

68

(1)

A thought is not a fact: Learn to recognize skewed thinking

69

(3)

Where does this kind of skewed thinking come from?

72

(1)

The memory trap or why does my thinking overwhelm me?

73

(1)

Starting a thought record

73

(2)

How to challenge biased thinking

75

(3)

Key points to remember

78

(7)

5 Alcohol, drugs and pills: do you need to cut down or stop?

85

(12)

Should you be worried about your alcohol intake?

86

(1)

Should you cut down or stop drinking?

87

(3)

Have the guts to stop or cut down drinking!

90

(2)

Should you be worried about your drug intake?

92

(1)

Should you be worried about your consumption of tranquillizers or sleeping tablets?

92

(1)

How to deal with sleeping difficulties

92

(1)

Key points to remember

93

(4)

6 Some further thoughts

97

(10)

What can you learn from the past?

97

(1)

What if you find yourself slipping again?

98

(1)

"If only..." From change to accepting what cannot be changed

99

(2)

Final words: A new beginning

101

(1)

Key points to remember

102

(1)

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Life After Self-Harm: A Guide to the Future

Summary

Author Biography

Table of Contents

Supplemental Materials