You can try something harmless, like popping a rubberband or holding ice helps some people. Also you could write in a stream of consciousness and just don't stop for 5-10 minutes and write everything that pops into your head. Then you can rip it up and throw it away. You say you play racquetball, maybe you could exercise when you feel like you need to hurt yourself/feel pain.

These are things I've been told to do that have helped me occasionally. We're here for you and totally know what you're going through. Keep posting.

Nomad