Lesson 1273: Safety Assessment and Action Planning for Self-Harm/Suicidal Ideation
Duration:75 minutes
Topic Introduction:
In the fluctuations of cyclothymic mood disorder, self-harm or suicidal ideation is often not "wanting to end life," but rather stems from overwhelming emotions, a profound sense of emptiness, extreme pain, or a suffocating feeling of being unable to seek help. The purpose of this lesson is not judgment, but to help you understand that the emergence of such thoughts means you are bearing a weight beyond what one should be able to bear; it needs to be taken seriously, placed in a safe place, and protected. This lesson will teach you to identify risk levels (the intensity of the thought, whether it is concrete, whether there is an urge to act) in a gentle yet clear way, and to establish realistic and immediately actionable support pathways through the "Safety Circle Action Plan," including: recognizing warning signs, setting up emergency contacts, developing a 24-hour feasible self-soothing routine, and how to seek help promptly during emotional upheavals. A safety plan is not weakness, but a backup light to illuminate your darkest moments. You deserve to be protected, and you deserve to live.
▲ AI Interaction: Creating a Personalized "Safety Action Plan" for You“
Tell the AI: What was the last situation that gave you dangerous thoughts? You can write just one sentence.
AI will assist you:
- Identify your current risk level (mild, moderate, or high risk propensity);
- List the stable behaviors that can be implemented immediately;
- It helps you write a "24-hour safety card" (which can be saved or pasted into your phone's notes).
○ Calming Music in Times of Crisis: Music Therapy
Choose slow-paced, gentle piano or string music, preferably music you've heard and are familiar with. In a crisis, the brain needs "stable, repetitive" sounds, not intense stimulation.
When listening, focus on only three locations:
- Is your chest slowly relaxing?
- Has your breathing become a little deeper?
- Does your palm become less cold?
Music is not a tool for solving problems, but a bridge to help you get through the most intense 10 minutes.
○ Eastern Healing Tea: Sweet Wheat and Jujube Soothing Tea
Recommended reasons:Licorice, floating wheat, and jujubes are often used to calm the nerves, relieve tension, and harmonize emotions. When you are in a state of high pain or extreme emotional tension, this mild-tasting tea can help your body regain a sense of "being supported."
usage:Boil 3g of licorice root, 10g of floating wheat, and 2-3 jujubes for 10 minutes. While drinking, remind yourself: I am doing something to help myself survive, not just enduring.
○ Wheat and Lily Bulb Soup
Wheat soothes the mind and relieves urgency, while lily nourishes the heart and calms the nerves. Adding a small amount of red dates and poria cocos can help people feel "a little bit of strength to hold on" when they are in pain.
When you are in a deep emotional abyss, these mild, easily digestible, and stomach-warming soups can provide stable support at the physical level, reducing the "risk escalation" caused by fasting, weakness, or exhaustion.
Urgency
Soup therapy
Healing Recipes
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Psychological Mandala
Psychological Healing: Psychological Mandala Ideas 13
A mandala is not about drawing something, but about observing it.
Imagine the center of a mandala as a faint but ever-shining point of light; the outer ring has dark, gray, and deep-colored flowing patterns.
When you watch it, you'll find that even if the outer ring is chaotic, the central point of light never goes out.
Gently follow your breath, let your gaze rest on the spot of light, and say to yourself:
“The pain is deep, but I am still in the center; I have not disappeared.”
This isn't about telling you to "cheer up," but rather to tell you that you deserve to be retained and recognized.
It is recommended that during the most painful moments, you allow yourself to watch for 2–3 minutes and refocus your attention on the fact that “the light spot is still there.”
○ Chinese Calligraphy - Running Script
Running script maintains a "flowing but unbroken" quality in its varying strength and speed, making it ideal as a physical calming exercise during times of crisis.
When writing, you can focus your efforts on "coherence," and it doesn't matter if your handwriting trembles.
- Written words:“"Living is worthwhile" or "Live on for now".
- Writing Tips:Pause for half a second before finishing each stroke, letting your arm feel: "I can stop, instead of rushing to the extreme."“
- Practice method:In a crisis, take three deep breaths, then write down these two words. Don't worry about making them look nice; just make your body feel supported.
○ Drawing Instructions: Life Safety Net (Watch before drawing)
Take a piece of paper and draw a large circle to symbolize the "center of life".
Draw three arcs around the circle and write the following on them:
“Interpersonal support”, “Professional support”, and “Self-soothing”.
Write 1–2 specific names or methods on each arc.
Finally, please look at the whole picture and say to yourself:
“I am not alone, I have something to rely on.”
This diagram isn't meant to be beautifully drawn, but rather to serve as a "safety guide" for you in times of crisis.
Please log in before submitting your drawings and feelings.
○ 1273. Suggestions for guiding self-harm/suicidal ideation through journaling
① Write down the most recent situation where you were in so much pain that you wanted to escape (no details needed, just write down your feelings).
② Write down three small reasons why you would still be willing to live today (even if they are very weak).
③ Write down a sentence you would be willing to say to yourself when you are in pain, and make it your "crisis backup sentence".
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You came here not to give up, but to find the strength to keep going.
You deserve to be protected, you deserve to live, and you deserve to be seen.
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