Thank you both.

Unfortunately CBT makes me worse, my therapist just left and I'm stuck on a year long waiting list for a new one

Exercise makes me feel awful about myself and I get in dangerous OCD cycles with it I've not really any hobbies at the moment because my concentration span and motivation are so low. I try doing things like reading etc but it's like there's layers of my mind and that only occupies one layer while the others all tell me I should be cutting and they confuse me and then I get angry because I'm not taking in what I'm reading and that makes me angry with myself and hate myself more and the urge gets stronger. And it's often in the middle of the night so I can't go anywhere to distract myself, not that I leave the house much at the moment because of my anxiety
I've tried all the elastic band/ice cube/drawing with a red pen etc things but none of them work for me. They just focus me even more on the desire to do it. Guess I'm a freak.