((((((((((molly))))))))))))
Punishing yourself by hurting yourself more isn't the way. I know you know that. Let your punishment (if you feel you have to punish yourself), let it be writing down ways not to do what it is you did again. Write also WHY you did it, what you hoped to accomplish, what you were feeling, what you were thinking. Be very specific, "I don't know" doesn't work. Those are hard things to do, but they are not harmful to you.

If one of your 'dolphins' had done what you did, would you punish them in a way that physically or emotionally hurt them? I don't think you would. You deserve the same. Big or little, we all deserve respect--especially from ourselves. Try taking the harder way of punishing yourself, write things down. "The pen is mightier than the sword".