The Harmony Safety Care Plan

Harmony Self Care Plan

The Harmony Safety Care Plan is used as an emotional regulation tool as well as a harm reduction technique. If you notice at the top of the Harmony Safety Care Plan is the Suicide Hotline’s number. The first thing a person sees is how to get help immediately. Also notice the plan follows the Triangle of Safety model.

The Triangle of Safety works from the general to the specific. Working from what you can do, where you can go, to the various of individuals you can ask for help. As a result, you realize you have more control over yourself and abilities. It moves your locus of control from external to internal.

Triangle of Safety
Triangle of Safety

Step One

Starting at the beginning, step one, looks at your warning signs for an emotional crisis. These include dark thoughts, nightmares, heavy depressive moods. Warning signs include the types of situations you put yourself in such as risky behavior. For example being around people you know are not good for you or going to “triggering places.” Pay attention to these maladaptive coping skills and warning signs.

Step Two

Step 2, identifying your internal coping strategies. What are the activities you can do to take your mind off the problems without contacting another person. Coping skills that only involve you and other items. These strategies include meditation, mindfulness, physical activity, showers, video games, and watching favorite show. Try to work on urges yourself first and if those do not work then move to step 3.

Step Three

People and social settings that provide distraction make up step 3 of the Harmony Safety Care Plan. Social settings can include support meetings, game night with family or friends, going to the park. People here are individuals in your outer or inner circle of friends that can provide a distraction. They may not be the people you who super vulnerable with. We save those people for Step 4.

Step Four

Step 4 involves the people you can for help. People from your inner circle make up this list. You need to identify at least 2 people. Make sure to write their numbers down as well because when we are emotionally flooded we forget numbers. In a crisis your phone maybe out of battery life. It is a good idea to write the numbers down.

Step Five

Speaking of numbers step 5 involves the contact information of 24/7 professional agencies. These agencies include local urgent care services and national urgent care services. The ones we have are the National Suicide hotline, texting a national hotline, and a line directly for teenagers.

Step Six

Step 6 of the Harmony Safety Care Plan contains therapist contact information.  It is important to have therapists’ and psychiatrists’ contact information so you can communicate with them. As a result they can help you and provide the resources you may need.  Lastly, is making your environment safe.

Step Seven

What do you need make your environment safe during an emotional crisis? For example some people who take medications will hand over the medication to a trusted individual. Therefore, they can only take their medication as prescribed. Other individuals remove all sharp objects from their homes. Number one thing is if you have firearms in your house please give them to someone else while you are having an emotional crisis. It is just best practice not to have firearms around during these times.

Finally, write down at least one thing that is important to you and worth living for. Even if it just to see the sunrise or your pet. These are both valid reasons to stick around on this plane of exist. Once you have completed the The Harmony Safety Care Plan put a copy in your self-soothe kit, wallet, or bag. Also give a copy to your therapist and/or psychiatrist. Lastly, you may want to consider giving a copy to the people you ask for help from. The more the individuals how to help you the better they serve you during a crisis.

If you want to know about the Harmony Safety Care Plan watch this video

Here is how to make a self-soothe kit

Last, but not least an explanation of the Triangle of Safety

7 Signs of Bulimia

Eating Disorder

Bulimia is an eating disorder characterized by frequent episodes of binge eating then followed by efforts to avoid gaining weight by any means necessary. For example, a bulimic would eat large amount of food then they would feel guilty of the huge amount of calories they have just consumed. Feeling so guilty, they would try eliminating the food through purging, fasting, using laxatives, excessive exercising and crash diets. All this defines a bulimic. So what are the signs of binge eating, purging and the physical signs that a bulimic will exhibit.

Binge Eating

  1. There is a lack of control when eating. They are unable to stop eating. They are usually eating large amount of food with no obvious change in weight. Furthermore, they may consume large amount of food in a short period of time.
  2. They are usually alternating between overeating and fasting. After a binge eating spree, they would feel guilty and spend the next day fasting.

Purging signs

  1. Going to a bathroom after meals. There will be vomit smell in the toilet after they have used it.
  2. They might be using laxatives, diuretics or enema. So check your medicine cabinet if any medications are missing. Or they are always frequently going to the pharmacy to purchase these medications
  3. Excessive exercising. They are always working strenuously just to lose the calories that they’ve consumed during their overeating binge.

Physical Signs of Bulimia

  1. Discolored teeth from exposure to stomach acid. Their teeth might be yellow or ragged.
  2. Puffy chipmunk cheeks from repeated vomiting.

These are only a few of the signs and symptoms that you may see in a bulimic. If you do observe any changes in your loved ones, it might be time to seek professional help, before this problem escalates and becomes life threatening.


Bulimia Support Products

Bulimia is more than just a problem with your weight. An eating disorder isn’t something that’s formed on easy terms. And I don’t blame you, sometimes our circumstances such as our genetics, family background and social environments drive us into this self destructive pattern as a form of coping mechanism. And once we spiral into a maze of negativity, it can be very hard to get out of our self sabotaging ways of behavior. Discover how a hopeless bulimic freed himself from his uncontrolled habits and rid himself from life destroying addictions once and for all!

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia