MindMate Module€¦ · Keep your back straight but relaxed so that your lungs are able to operate efficiently. Keep your head straight but relaxed with your eyes gently closed. Take

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© NHS Leeds CCGs partnerships

MindMate

Module

Well-being

Booklet

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Lesson 2

What is self-harm?

• Self-harm is something that we might do that causes harm to ourselves

• Self-harm is how some people cope with or express strong emotions or distress

• For some people their self-harm might be the only way they can manage their feelings

• Self-harm can also be about wanting to feel something when we feel nothing or as a way of punishing ourselves

• People self-harm in a variety of ways some are visible and some ways are not. Self-harm is different for everybody

Lesson 1 What is

Self Harm

Different Ways

People Self Harm

Often people think

about cutting and

overdosing when

they hear the word

Self-Harm, but

people actually

Self-Harm in lots of

different ways.

These are just a

few:

• cutting or burning their skin

• pulling hair

• punching or hitting the

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Lesson 2

What is self-harm?

Different Ways People Self Harm

Often people think about cutting and overdosing when they

hear the word Self-Harm, but people actually Self-Harm in

lots of different ways.

These are just a few:

• cutting or burning their skin • pulling hair • punching or hitting themselves or objects • taking more than the recommended dosage of

prescribed medication • Taking un -prescribed medication • misusing alcohol or drugs • not eating or eating too much • excessively exercising • risk taking behavior

There can also be less obvious ways such as not looking

after your own physical, mental or emotional health.

Self-harm is on a spectrum, with the level of risk varying.

Think about these risks.

It doesn’t matter how you self-harm but it can be a sign you

might need help and support.

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Lesson 3

Why do we self-harm and how does

this relate to me?

There are lots of reasons why people might self-harm.

This includes:

• being bullied • having difficulties at work or school • having difficult relationships with friends or family • coming to terms with gender identity or sexuality • coping with cultural expectations • abuse, neglect or violence • the death or loss of a close family member, friend or

pet • having to care for someone else • hearing voices • repeated negative thoughts • low self-esteem, confidence, self-worth • anxiety and depression • disassociating (losing touch with who they are and

with their surroundings),

There could be many other reasons too.

Different things impact people in different ways.

It is important to remember that there may not be just one

thing happening in someone’s life that leads them to self-

harm

More often there are multiple things happening that lead a

person to feel overwhelmed or distressed.

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Lesson 3

Why do we self-harm and how does this relate to me?

Why do I Self Harm?

Thinking about the life events we have just looked at, why do you think you self-harm? Write below:

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Lesson 3

Why do we self-harm and how does this

relate to me?

Imagine that the ability to self-harm was taken

away from you…

What feelings might his bring up for you?

Why is important for you to be able to self-harm?

What would you do instead?

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Lesson 3

Why do we self-harm and how does it

relate to me? Taking the learning away The next time you feel you need to self-harm write about it.

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Lesson 2 Why do we self-harm and how does it relate to

me?

Taking Learning away

The next time you feel you need to self harm write about it.

Lesson 4

Triggers and distraction techniques

Think back to a time when you self-harmed.

What was the situation? How were you feeling? What did you do? What happened afterwards?

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Lesson 4


Trigger room

Write anything that triggers feelings of wanting to self-

harm. Score each thing 1-5 (1 less likely 5-most likely).

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Lesson 4


Distraction techniques

How useful score 1-10 (1 not useful, 10 really useful)

What could it help with? Look back at trigger room

1 Set a time limit

2 Flick an elastic band

3 Positive Mantra

4 Pop/ Squeeze Something

5 Read, Listen To music, draw etc.

6 Comfort Yourself

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Lesson 4


Taking the learning away

What was the situation?

What did you try to distract yourself or change the

situation?

How well did it go?

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Lesson 5

Expressing emotions and relaxation

Other outlets of emotion

Distraction techniques

How useful score 1-10 (1 not useful, 10 really useful)

What could it help with? Look back at trigger room

1 Write things down

2 Space to cry

3 Physically express other ways

4 Vocalising feelings

5 Get Creative

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Lesson 5


Harm reduction

Harm reduction is not necessarily stopping self-

harming it is about reducing the risks involved.

This might include:

Seeking medical advice about wounds or overdose.

Using clean items.

Avoiding triggers (think back to your trigger room) or putting things in place to reduce their occurrence e.g. this could be changing your routine.

Making yourself safer in risky situations e.g. telling someone your plans when meeting others.

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Lesson 5


Relaxation Learning to relax is an extremely important and valuable thing to do. It doesn’t come naturally to many of us and we need to practice the skills involved in order to become better at it. Decide upon a routine for your relaxation practice, i.e. when and where. Choose somewhere quiet to practice where you won’t be disturbed Try and remove all distractions e.g. phone, T.V.

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Lesson 5 Expressing emotions and

relaxation

Breathing

Sit quietly but comfortably on a chair with your hands

resting on your lap.

Keep your back straight but relaxed so that your lungs are

able to operate efficiently.

Keep your head straight but relaxed with your eyes gently

closed.

Take a deep, silent breath, through your nose.

Feel the breath travelling deeply into your lungs…feel your

chest expanding slowly.

Let the breath out through your mouth, slowly and calmly

feeling your lungs empty.

Take another deep breath and feel what is happening to

your chest as the air flows through your nose, down your

windpipe and inflates your lungs.

Now breathe out again through your mouth, slowly and

quietly.

Keep repeating the process at your own pace enjoying the

feelings of peace and relaxation.

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Lesson 5 Expressing emotions and relaxation

Visualisation

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Lesson 5


Stress Balls- Have a go of making your own

You will need:

- A helium balloon - Flour - A funnel - A spoon

1. Stretch your balloon, then put the funnel into the end

2. Scoop flour into funnel and push down intro balloon using the spoon

3. When full take the funnel off and tie in a knot

4. You can decorate by writing words on the outside or adding googly eyes.

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Lesson 5


Body scan

Lie down or sit so that you are feeling really comfortable. Concentrate on the feelings in your muscles as we try tensing or relaxing them. Keeping your eyes closed screw them up tightly then gradually release your eyelids until they are totally relaxed. Repeat. Using your heels push down hard against the floor until you feel the tops of your legs are as tight as possible. Slowly relax and then repeat. For the bottom half of your legs point your toes as hard as you can then slowly release and repeat. Starting with your hands and arms, clench your fist tightly and tense the muscles in your arms. Very slowly relax them. Repeat several times. Now think about your shoulders. Hunch them up tightly, nearly touching your ears. Slowly let them relax. Repeat a number of times. To relax your neck let your chin fall forward onto your chest until the muscles in your neck feel quite tight. Slowly pull it back until you feel relaxed. Repeat.

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Lesson 6

Support

Being able to speak to someone and share your

thoughts and feelings is a healthy way to live. This can

be when things feel good as well as when life feels

difficult.

• When we are feeling at our worst this can be the hardest time to get support or ask for it. It’s healthy to try and speak to people regularly even if we are not feeling at our worst.

• Support can come in lots of different shapes and

forms you have to find the right one that suits you. What helps one person might not be helpful for someone else

• It’s important to remember different support may

be helpful at different times depending on what you are going through. Try not to be put off it something doesn’t work straight away you could try something else.

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Lesson 6

Support

Some of the things you might find helpful when

choosing someone to talk to are:

You feel listened to

You feel understood and believed

You feel accepted and not judged

You don’t feel told off, or that you are doing something

wrong

The person makes time for you

No-one else was around or listening

You can trust the person with what you share. If they

are a professional you are clear at the beginning when

they might need to share things with someone else –

breaking confidentiality.

They let you talk about what you want to talk about and

when you are ready.

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Lesson 6: Support

Speaking to someone

3 qualities I want to look for when choosing someone to

speak to:

Who do I have in my life I can talk to?

1.

2.

3.

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Lesson 6: Support

Other forms of support

Support doesn’t have to be from someone you know

already.

Some young people like to speak to someone who

doesn’t know them so they can tell them things without

worrying about upsetting them. E.g. counselling service

or youth work service.

Some young people can find this a bit scary at first

because they don’t know the person but if they have the

qualities you have identified in good support, then it

should get easier.

If you don’t feel comfortable with who you are talking to

then try someone else.

Other ways you can get support are:

Websites

Online instant messaging, chatrooms *

Online counselling

Telephone support

Self-help booklets or websites

Digital Apps e.g. mindfulness

Text and email

Peer support self-help groups

*keep in mind staying safe online when using chatrooms

and forums.

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Lesson 6: Support

Other forms of support

There are lots of different information and types of

support available especially online. If you choose to

find your own online support remember the qualities

you need to make that support helpful (look back at

booklet).

If the support you are getting does not have these and

makes you feel worthless or judged this is not good

support and not right for you.

Support that encourages you to harm yourself is not

helpful support.

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Lesson 6: Support

My support plan

Where can I go?

Who can I call?

What techniques can I use?

Where do I feel calm and safe? (This can be an actual

place or imaginary)

Who can I text?

Anything else that will help?

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Lesson 6: Support

Taking the learning away

Things I want to achieve in relation to my self-harm:

In the following few weeks….

In the next few months…

This time next year…

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Extra Notes or doodle page…..

Extra notes or doodle page…

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Extra notes or doodle page…

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Want to know more or get help?

Child-Line: you can talk about any issue that causes

distress and concern on 0800 1111 and online at:

www.childline.org.uk

MindMate: emotional and mental health information

and where to get help for young people in Leeds

www.mindmate.org.uk

The Market Place: support and counselling for young

people in Leeds aged 11-25. Drop-In support available

www.themarketplaceleeds.org.uk

Self-Injury Support (under 18’s) includes text, email

and webchat support for girls 07800472908 (text)

Under 18’s can get free copy of self-help journal

(Rainbow Journal) www.selfinjurysupport.org.uk

The Mix under 25 year olds: phone, webchat and email

includes telephone counselling 08088084994

www.themix.org.uk

http://www.childline.org.uk/

http://www.mindmate.org.uk/

http://www.themarketplaceleeds.org.uk/

http://www.selfinjurysupport.org.uk/

http://www.themix.org.uk/

Documents

MindMate Module€¦ · Keep your back straight but relaxed so that your lungs are able to operate efficiently. Keep your head straight but relaxed with your eyes gently closed. Take