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Module 6.7: Harm Reduction - Tracking Progress

Change is focused on movement from more to less harm.

Choose to track one self harm behavior at a time in order to increase the chance that you will be effective in reducing the level of harm.

Using a scale of 0-10, where is 0 is no self harm behavior, 5 is some self harm behavior, 10 being the most you've practiced this behavior, rate how often this behavior occurs.

Think about what influenced you to choose this rating (current mood, daily events, thoughts, illness, etc). Work on reducing judgments of yourself.

Rate yourself on your chosen behavior, and wait a week to evaluate yourself again.

During this week, practice one or more of the Distress Tolerance Skills outlined in this module.

At the end of the week, write down your observations and experiences. Write down what skills worked, what skills didn't work for you, and why.

Rate yourself on the self harm behavior you chose to monitor and consider why you chose this rating. Observe whether the behavior was practiced less, more often, and think about why.

Find what coping skills work best for you through these weekly practices, and incorporate them into your daily life in order to help you reduce harmful behaviors.
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