Impulse Control Log

[Done-With-It!]

IMPULSE CONTROL LOG

<hr style="color: rgb(139, 129, 76);" size="1"> <!-- / icon and title --><!-- message --> The impulse control log is taken from S.A.F.E and is geared specifically for self-injury but can be used for many types of compulsions.
With the impulse control log it is required that you log down every thought or feeling associated with a particular urge to self injure, whether or not you actually go through with the act or not. In the beginning the goal is that the writing will become a diversion from the act itself. The long-term goal is to understand the connection between your thoughts, feelings, and behaviors.

Self-injury itself is a thought, not a feeling. Once you can fully grasp and understand that internally, you can begin to understand that self-injury is a behavior and behaviors can be changed.

Self-injury keeps us from dealing with uncomfortable feelings. Feelings or thoughts we find unacceptable are disguised through self-harming in some way although only a temporary relief is felt. If you feel the need to self-harm there is a feeling behind that, something you need to express.

Using the impulse control log is a good way to make you slow down, think before you act and remind you that you are in control.

Below is a generic example

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS: Burning, Cutting

2.TIME AND DATE: 3/9/07

3.LOCATION: My Room

4.SITUATION: A Friend and I aren't speaking, my boyfriend and I got into a fight, a relative is sick, and I lost my wallet.

5.FEELING: Angry, Upset, Lonely, Frustrated, Alone, And Disappointed

6.WHAT WOULD BE THE RESULT OF SELF-INJURY? If I cut/burn, Then I don’t have to get angry, then I don’t have to cry, then I don’t have to care,
then it won’t matter what they say or do, I can act and appear like I don't care.

7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY?
That I do have feelings, that I think no ones cares, that I think I don't matter, that it hurts less if I cut/burn myself, that I'm scared.


8.ACTION TAKEN: Ended up running, doing some artwork, and writing in my journal.

9.COMMENTS: My desire to cut or act out is still w/me but I’m challenging the thoughts. Tonight I plan on going to the gym and then to a friends house.

[Done-With-It!]

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS:



2.TIME AND DATE:



3.LOCATION:



4.SITUATION:



5.FEELING:



6.WHAT WOULD BE THE RESULT OF SELF-INJURY?



7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY?




8.ACTION TAKEN:




9.COMMENTS:

[TehBard]

Wow, that's awesome!! I'll be sure to print it out and I'm sure I'll end up using it a lot, but it will DEFINITELY help. I have almost 5 months sober from cutting and I intend to keep it up with the help of this impulse control log. Again. Thank you!!

<3 Tori.

[Done-With-It!]

Originally Posted by TehBard

Wow, that's awesome!! I'll be sure to print it out and I'm sure I'll end up using it a lot, but it will DEFINITELY help. I have almost 5 months sober from cutting and I intend to keep it up with the help of this impulse control log. Again. Thank you!!

<3 Tori.

Hey Tori!

UR welcome! I hope it does help U! I have heard great things about it. I do have
to say it has saved me quite a few times. I have an online journal at Oprah.com
with just a section of these in there that an old therapist used to have me fill out
when I'd get get close.

Congrats. on all your hard work! Keep it up!

[Dreamz]

Thats a great idea. I'm going to use it for cravings for meth and I've just given up smoking too so I'll use it for those cravings aswell. I never thought I'd say this but I'm craving cigarettes more than meth at the moment. I've had a year sober on the 4th of this month from meth and this is my 3rd day not smoking!!!

[Done-With-It!]

: I just left U a pm about the smoking thing!


OHH, and I use this for Meth also, all the time..
All the time. I find I want to use to numb
myself often, I won't use, just won't use.
But it's hard, and this sheet help a lot.
Esp. when I feel like I have no one to talk to
because no one knows that I used.

[shypunk]

thanks done. this has helped ALOT.

[Done-With-It!]

[annihilate_me]

This is amazing. I'm deff. going to print some off. Thanks a bunches.

[Kellie]

We count our blessings for Ms. Done being here on a daily basis..

[Lindor]

That is such an awesome idea. I started keeping a diary when I started counselling but I can't write my feelings down like that, and it just ended up as a diary of event, not what I felt during the week. I find it a lot easier to answer questions about my feelings in questionnaires like this, so this may actually work!

[recoveringcutter]

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS: cutting



2.TIME AND DATE: 8/22/07



3.LOCATION: my room



4.SITUATION: a small fight i got into with my mom



5.FEELING: numb, cold, hopeless



6.WHAT WOULD BE THE RESULT OF SELF-INJURY? feeling better, getting the pain and anger out



7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY? that i do hvae feelings, i feel that no one cares what i've been through




8.ACTION TAKEN: i didn't self-harm,i put down the compass, and just got online and express how i was feeling




9.COMMENTS: i still have thet thpughts of cutting, i can't wait another minute till i start counseling

[Done-With-It!]

Awesome!!!

[Relen]

wow!! thanks so much for this DWI. I think im going to seriously start using this for all of my non psychotic episodes of self injury. My therapist had me filling something like this out before we took a break, but it was no where near as good. I might see if he wants to use this method instead.

[Done-With-It!]

Originally Posted by Relen

wow!! thanks so much for this DWI. I think im going to seriously start using this for all of my non psychotic episodes of self injury. My therapist had me filling something like this out before we took a break, but it was no where near as good. I might see if he wants to use this method instead.

Your welcome!! I kind of use it more in my head a lot now. I don't need to use it anymore in written form, but I do use it for a lot of things that seem to go on. I have a hard time communicating and seem to think I don't deserve to feel anything but it comes out in other ways, so I go over this in my head when I'm trying to figure out why I'm doing something that I'm doing. It helps a lot. I hope it does help you a lot!

[Velvet]

I like this. It can help if you're serious and use it whenever you have urges or issues. It can be used for all aspects of your life. I use a similar one with my students when they are mad or want to fight another student. It has a good success rate. Thanks Done!

[NoOneCanHearYou]

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS: Cutting, Scratching



2.TIME AND DATE: Sept. 17, 07 at 8:59pm



3.LOCATION: Livingroom



4.SITUATION: My dad is yelling and fighting, I am failing spanish and science I am tired of it.



5.FEELING: Exausted, Angry, Sad



6.WHAT WOULD BE THE RESULT OF SELF-INJURY? My parents sending me away, my boyfriend getting depressed.


7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY? I am just one person, I can't do it all. I need help sometimes too.




8.ACTION TAKEN: Ignore the urge as much as possible...talk online.




9.COMMENTS: I refuse to do it. I don't want to. I hate it.

[Done-With-It!]

Originally Posted by NoOneCanHearYou

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS: Cutting, Scratching



2.TIME AND DATE: Sept. 17, 07 at 8:59pm



3.LOCATION: Livingroom



4.SITUATION: My dad is yelling and fighting, I am failing spanish and science I am tired of it.



5.FEELING: Exausted, Angry, Sad



6.WHAT WOULD BE THE RESULT OF SELF-INJURY? My parents sending me away, my boyfriend getting depressed.


7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY? I am just one person, I can't do it all. I need help sometimes too.




8.ACTION TAKEN: Ignore the urge as much as possible...talk online.




9.COMMENTS: I refuse to do it. I don't want to. I hate it.

Very Good! You did great at that, I hope you use it every time you need too..

[2jules7]

IMPULSE CONTROL LOG

1.SELF-INJURY THOUGHTS: Cutting, burning, anything...

2.TIME AND DATE: 11-14-2008 8:10pm.

3.LOCATION: Erm, home.

4.SITUATION: Its kind of hard to explain. Im not myself, and these unhealthy feelings have now become me.

5.FEELING: Scared/ worried. Angry. Confused. Lost. Diasppointed...

6.WHAT WOULD BE THE RESULT OF SELF-INJURY? Id probably go to far this time, then have to try and hide it, which probably wouldnt work for too long, then having yet another "talk" with my mother, nothing of which would help me anymore then the few moments of relief it would give.

7. WHAT WOULD I BE TRYING TO COMMUNICATE WITH MY SELF-INJURY? Uhhm, its only getting worse and maybe I need more than self help to cope.

8.ACTION TAKEN: Just waiting a little longer until the urges are too strong to ignore.

9.COMMENTS: I dunno....