Moving Forward After a Relapse

Moving Forward After a Relapse 💚🧡

If you’ve relapsed with self-harm, please know this: it doesn’t erase your progress, and it doesn’t mean you’ve failed. Like any addiction, recovery from self-harm is rarely a straight line. A relapse is an event, not your identity. You can move forward.

1. Safety first

• If you’re in immediate danger, call emergency services (999 in the UK, 911 in the US).

• Not in crisis but struggling? Reach out to a trusted friend, family member, or clinician.

• Remove or secure harmful items if you can, or ask someone to help.

• Refer to your safety plan

2. Reframe the relapse

Instead of beating yourself up, treat this as information:

• What triggered the urge?

• When and where did it happen?

• What emotion was strongest?

Noticing patterns helps you prepare for next time.

3. Coping in the moment

• Delay: Wait 10–15 minutes before acting on an urge.

• Grounding: Try the 5-4-3-2-1 method (5 things you see, 4 touch, 3 hear, etc.).

• Cold/alternate sensations: Hold an ice cube, splash cold water, or squeeze a stress ball. Flick an elastic band on your skin. Draw on your skin.

• Distraction list: Music, drawing, a walk, or a funny video - keep your list handy.

4. Longer-term support

• Safety plan: Write down triggers, coping skills, and who to call.

• Therapy: Approaches like CBT or DBT can help break patterns.

• Support groups: Sharing with others reduces isolation.

• Routine shifts: Change high-risk habits (like being alone late at night).

5. Be gentle with yourself

Relapse doesn’t erase your worth. Replace harsh self-talk with words like: “I slipped, but I’m still learning.” Celebrate small wins, even resisting once or reaching out for help matters.

Remember…

You’re not back at square one. You’ve already shown courage by recognising the relapse and seeking support. Healing takes time, but every step forward counts.

You are not a failure. You are not alone 💚🧡