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Get urgent help

If you self-harm and are seeking support, we’re here to help.

You can talk to a member of our team via the live chat during the following Christmas opening hours. Alternatively, you can contact us and we will get back to you as soon as we can with options for support.

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  • Dec 22nd – 23rd : 6pm-10pm
  • Dec 27th – 30th : 6pm – 10pm
  • Dec 24th : 3pm – 7pm
  • Dec 31st : 3pm – 7pm
  • Dec 25th – 26th : Closed
  • January 1st : Closed

If you self-harm and are seeking support, we’re here to help.

You can chat to one of our team from 6pm – 10pm, 7 days a week or leave a message with us and we will get back to you as soon as we can with options for support.

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Diary Tool

Self-Harm Diary Tool

Self-harm is a way of coping with distressing or overwhelming emotions. We are all individuals and this means that different experiences affect people differently. There are lots of factors that can change how we are affected by an experience. The same experience might affect us one way today and affect us differently tomorrow.

Often, people who self-harm don’t always know what triggers their self-harm urges. This diary can be used to think about what was happening just before you started to think about harming yourself. This could be where you were, what you were doing or who you were with. The diary can also be used to record how you were feeling before and after you harmed yourself. This tool can then be used to understand any patterns in experiences that lead you to thinking about self-harm. You can then use the diary to plan for similar experiences happening in the future. You can download the diary once you are finished by clicking the GENERATE PDF OR SEND IT BY EMAIL button at the bottom of the page.

Use this part of the diary to describe what happened if you did harm yourself.
(What was happening what were you doing? who were you with)
(What was happening just before you started to think about harming yourself?)
(How did the triggers make you feel? How did you feel when you thought about hurting yourself?)
(How did you hurt yourself? What did you do, and when?)
(How did you feel immediately after you harmed yourself? How did you feel a few hours after you had harmed yourself?)
Use this part of the diary to describe what happened if you didn’t harm yourself.
(What was happening what were you doing? who were you with)
(What was happening just before you started to think about harming yourself?)
(How did the triggers make you feel? How did you feel when you thought about hurting yourself?)
(What did you do instead of harming yourself?)
(How did you feel immediately after you harmed yourself? How did you feel a few hours after you had harmed yourself?)

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