1. Online harming and healing cycles
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Jeremy Day Digital Safeguarding Lead
Anne Peake Education Psychologist – Woodeaton School

2. Using these worksheets
The How being online can hurt me sheet helps a person explore how being online/ on their phone can form a part of patterns of behaviour that cause harm or distress
Once filled in, it can serve as a baseline to help the person identify triggers and recognise behaviours
The How being online can help me sheet helps a person identify ways they can use their computer/phone positively to build coping skills
Once filled in, it can be kept as a reference sheet to chart and support healthier computer/phone use, it should be updated regularly to keep content fresh and engaging
Used this tool? Have questions or feedback? I’d love to hear from you:

3. The self-harm cycle plays out online
Stress
Out of control, not like myself, or feeling like things aren’t real
Self harm
Distracts me from the bad feelings – for a while
Feeling Good
Relaxed, no more tension
Bad Thoughts
Embarrassed, shame,
guilt, disgust,
Bad Feelings
Sad, angry, upset,hurt
Blank worksheet
* This cycle may also be applied to other risky online activities such as viewing sexual content, sex chat, viewing violent or taboo content etc.

4. Stress Self harm Feeling Good Bad Thoughts Bad Feelings
The internet can makes harm happen faster
Lots of content, opportunities to view in on my own, ideas about what I can do, encouragement to take risks
Making plans to hurt myself, finding out ways to hurt myself or hide what I am doing
Winds me up
Can’t sleep
Can’t stop looking at things that upset me
It is hard to think clearly
Stress
Out of control, not like myself, or feeling like things aren’t real
Self harm
Distracts me from the bad feelings – for a while
Feeling Good
Relaxed, no more tension
Bad Thoughts
Embarrassed, shame, guilt, disgust
Bad Feelings
Sad, angry, upset, hurt
Looking at pictures of self harm, getting more ideas about self-harm, looking at what I did or what other people have done
I end up focusing on the harm to myself, showing other people how I feel,
proving the feelings are real, proving it’s serious
People being nasty to me, bullying, people encouraging me to hurt myself
Getting attention, finding people who get me, understand,
knowing I’m not alone

5. How being online can hurt me
Stress
Out of control, not feeling like myself, or like things aren’t real
Self harm
Distracts me from the bad feelings – for a while
Feeling Good
Relaxed, no more tension
Bad Thoughts
Embarrassed, shame, guilt, disgust
Bad Feelings
Sad, angry, upset
Blank worksheet

6. The internet can also strengthen coping
Find people who can help me.
I can do this online instead.
I can do this to help myself feel better.
I can do this control bad feelings.
When I need a break from the internet, I will do this.

7. Positive: Strengthening coping
Write down things I can do instead….
Write the websites, people or services that can help me here.
Find people who can help me.
I can do this online instead.
I can do this to help myself feel better
I can do this to control bad feelings.
When I need a break from the internet, I will do this.
When I need a break from online or my phone.
Write things I can do online that distract me.
Write down things I can do online…
Find or read things online that help me feel better.
That get rid of bad feelings

8. How being online can help me
Support networks available 24/7
Distraction
Music, videos, fun, games
Self soothing
Music, self help, trouble telling
Discharging emotions
Drama, photos, expressing feeling in a safe way
Escape
From home, self, stress, problems
Blank worksheet