Things to do instead of hurting yourself

StarStrike · Jan 04, 2014 at 09:09 AM

1.) Talk to far away friends on Facebook.
2.) Play snake (Once I start playing snake, I find it hard to stop so it's a good distraction.)
3.) Listen to your favourite song over and over again, singing along to it if you wish.
4.) Re-blog tons of pictures and stuff on Tumblr that describe how you feel, your feelings towards loved ones, quotes from tv shows, movie quotes, quotes from songs and how you feel about the friends you have. (Yeah, I generally spend at least three hours on Tumblr per day doing this.)
5.) Pull faces in the mirror.
6.) Talk to yourself. You'd be surprised about what you can learn from these conversations. Or maybe that's just me.
7.) Scream into your pillow. (I got that one from watching Lilo and Stitch.)
8.) Do a spot of people watching.
9.) Write down all of your negative thoughts on a piece of paper and then destroy it.
10.) Write down good things about yourself on a piece of paper and then put it up on the bed room door, so when you get up in the morning you will see it. and remember what's good about you.

angelsnoopers · Jan 04, 2014 at 06:19 PM

Or do what I did when I had the urge to hurt myself. Just come here and read the lists again.

Jan 19, 2014 at 04:51 PM

Letting it out PHYSICALLY

• Scream as loud as you can
• HIT a cushion / punch bag / throw a cushion against a wall
• Smash a water melon
• Kick a football against a wall
• Squeeze ice really hard
• Squeeze a stress ball
• Tear up a newspaper/phone directory
• Play loud music and dance energetically – be as wild as you like
• Draw on the place you want to cut with red marker pen, fake blood or watered down food
colouring
• Write words on yourself with a red marker pen
• Spend some energy - go for a walk/swim/go to the gym/ride a bike/go running.

Trying to work out how you’re feeling…

• Ask yourself “Do I feel ANGRY?’ ‘Do I feel anxious?’ ‘What about?’
• Ask yourself ‘What would the razor blade say if it could talk to me?’
• Write a letter to someone you’re angry with (hurt by etc.) saying how you feel (No need to send it.)
• Write a list of your achievements
• Write a letter to yourself saying ‘I love YOU because….’
• Make a list of things you’re thankful for
• Make a wish list
Talking about it…. • Talk to a friend
• Call the Samaritans or other helpline.
• Allow yourself to cry (if you can)

Using your Creativity
• Draw / paint / collage / paper mache / finger paint / sculpt in clay - to express what you
want to do or what you are feeling
• Write a poem / story / song / joke / autobiography / parody / musical
• Write a DIARY / journal or read old diaries (unless there might be triggers)
• Go to myspace.com and write an online journal
• Scribble a word again and again to say how you’re feeling e.g. ‘lonely’, ‘angry’
• Deface a magazine (preferably your own)
• Paint with red paint using your fingers
• Draw yourself in MS office
• Write a message in a self-harm newsgroup on the internet
• Take some photos
• Play an instrument / Sing to music as LOUD as you can
• Put on music which expresses how you are feeling
• Write out the soundtrack to your life if it were a film
• Imagine a colour which expresses your feelings then change it in your mind to another
colour
• Make a memory box / scrapbook
• Write an alternative ending to a story
• Watch a foreign language channel and make up your own interpretations
• Create your own cartoon characters / legends
• Create a SECRET CODE

Comforting Yourself…
• Have a bath or shower
• Stay in bed
• Use aromatherapy oils
• Eat chocolate (or whatever)
• Have an ‘emergency box’ with whatever helps you cope
• Buy something special
• Massage your hands / arms / feet (or the area you want to harm)
• Stroke a pet / cuddle a teddy
• Smoke a cigarette
• Ask a friend to hold you
• Paint your nails / Have your hair done
• Have a cup of tea
• Rock / hug yourself
• Give yourself a henna tattoo
• Meditate / yoga

DISTRACTING yourself
Leisure Activities
• Watch television / video / DVD
• Play on a computer
• Go on the internet
• Learn a new skill (juggling / making balloon animals)
• Do puzzles / play chess / make your own puzzles
• Origami / Scobidous / make jewellery
• Sew / knit
• Go through a photo album
• Design a dream house
• Have a debate
• Build a card house
• Make a paper chain of the days its been since you last cut (add a new one every
day)
• Find out how to put 8 queens on a chessboard without any of them being able to kill
each other (There are 92 possible ways to do this)
• Make a T-shirt
• Look for pictures in the clouds.

GETTING OUT AND ABOUT……..
1. Sweep the path
2. Wash your car
3. Do some gardening
4. Go for a drive
5. Go to an arcade or playground
6. Make a kite/fly a kite
7. Get on a train and go to the sea
8. Look at constellations.

Being Productive…….. .
1. Catch up on DIY / housework
2. Cook/bake something
3. Have a clear out – give your old stuff to charity
4. Re-arrange your room/decorate
5. Read/study
6. Give your pets a bath
7. Volunteer somewhere
8. Join a class
9. Think about what you’d like to change about your life and make a plan.

Reasoning with yourself

'When you’re not feeling like self-harming, write a list of reasons to avoid self-harm. The list will
be different for each person - it's whatever makes sense to you. Look at the list when you feel
like harming yourself. It could include things like:

1. “I’ve managed for two weeks without harming. I don’t want to start again”
2. “Once I start it’s difficult to stop”
3. “I’ll regret the damage afterwards”
4. “It doesn’t help in the long run. I can harm now but I’ll need to do it again in a couple of days."
5. “I don’t want to end up in hospital”
6. “If I can hang on the need to self-harm sometimes passes”
7. “There may be consequences I don’t want e.g. brain damage, paralysis”
8. “Self-harm affects my relationships.

1. Learn CBT (Cognitive Behavioural Therapy) or DBT (Dialectical Behaviour Therapy)
techniques.

2. When you’re feeling good write yourself a letter you can read when you want to self-harm

3. Write down why you do not deserve to be hurt.

Making yourself safe
• Try to identify things that prompt you to self-harm. If possible avoid them or prepare for
them
• Avoid shops that sell things you might use to harm yourself
• Stay with a friend
• Ask GP to give you weekly prescriptions or pick up medication for two days at a time from
the chemist
• Do not stockpile medication (prescribed or over the counter)

Reducing stress
• Do some relaxation exercises / listen to a relaxation tape
• Ask a friend to look after the children for a few hours
• Reduce your commitments in the next few days

Rewarding yourself for not self-harming
• Keep a chart – add a star for each day / hour you have not self-harmed
• If you do self-harm, just leave a space and start again

Delaying self-harm

• Keep things you harm yourself with in a locked cupboard or in a box with sellotape
around it. It gives you time to think between wanting to self-harm and doing it.
• Phone Samaritans – arrange to ring again in an hour/ two hours and promise yourself you will not harm before then.
• Use any of the suggestions for avoiding self-harm to try and delay it for a while.

Apr 05, 2014 at 10:30 AM

- Toss your wardrobe all over the room, and clear it.
- If you're tired/low on energy/not really caring: gently toss the knife/implement to the other side of the room, and remember you'd actually have to get up in order to use it. (I've never tried this one with cutting, but it's great when I'm eating for eating's sake and I don't even enjoy the food)
- Make the place inaccessible through band-aids, medical tape, etc. Remember it's really a waste of band-aids or tape if you have to pull them off already.
- Epilate your leg hair. Foreleg is quite easy to do. But be cautioned, because epilating can actually turn in a habit much like cutting.
- Put on some music and sing along real loud. Great for relieving frustrations.

ShiningLight · Apr 21, 2014 at 09:55 PM

Pretend you have an injury and treat it. I wrap a scarf (tightly) around my forearm and hand so that I can't move my wrist or thumb and then treat it like it's injured. Then I try to treat myself like I would treat any other injured person - with more compassion than I would otherwise.

moodycow · May 23, 2014 at 04:46 PM

I am thinking about getting a punch bag and gloves !!!

IchbinkeinTeufel · Jun 01, 2014 at 07:08 AM

Love yourself.

Honeydew1 · Jun 05, 2014 at 08:38 PM

I'm new here. I have Bipolar 2 and Trich. One thing that has worked for me with my hair pulling is Emotional Freedom Technique (EFT). The counselor I used moved away. But, it worked a good year. When I went to see the guy counselor he suggested he demonstrate it on something simple like biting my nails. I said no! I wanted to do it for my hair pulling, I was desperate! So we did. He teaches how to follow up and refresh at home. It's basically saying a positive statement touching pressure points like used in acupuncture.

loveyouhun · Jun 15, 2014 at 07:23 PM

Halliebeth,
Yes those are the things I do when I feel like hurting myself. Another thing is doing the DBT (Dialectical Behavior Therapy). That been a real help for me. I use it practically every day.

loveyouhun

IchbinkeinTeufel · Jun 17, 2014 at 05:34 PM

Workout. Get yourself a proper, healthy burn! The burn of some weights or some decent floor exercises. Not only will you look better, get out your frustrations, but you'll also feel better, too! Screw SH; that does nothing for you, except give you yet more ruddy problems. Be nice to your body - you only get one.

Best of luck, y'all!

Numbed · Jul 09, 2014 at 04:55 PM

Make a reassuring and reminding recording to listen to in that moment if it's to occur.

In the past, I've sent a short voice recording or two, to my LDG, to help calm her down, when She was having a moment like this.

Struggling_Teen · Jul 11, 2014 at 07:13 PM

Hey thank you so much for your advice

I am greatful that so many people care but i am past recovery
love you lots like jelly tots
Bethan

perksofbeingme · Aug 27, 2014 at 11:52 PM

i make "calm jars", technically they're just snow globes. but they're fun to make, nice to look at, and actually have a purpose (it's a self harm prevention project!)

mimsies · Nov 01, 2014 at 03:58 PM

Rub IcyHot on the inside of your forearms for an intense sensation that doesn't cause injury (you can also use ice or an ice pack).

If it is the right season, and you haven't had one yet, go to the pharmacy and get your annual flu shot.

)

Blue_Bird · Nov 24, 2014 at 04:54 PM

Here's my list of things, I no longer have self harm urges but they help with anxiety and have helped get me through my urges I used to have.

-Color
-Draw
-Arts and Crafts
-Write in your Journal
-Play Solitaire
-Play a card/board game with family or friends
-Take a walk
-Eat a treat (chocolate, but not as far as comfort eating)
-Drink Chamomile tea or any of your favorite teas as they're calming. Or cocoa.
-Do a word search puzzle or crossword
-Read a good book
-Take a hot shower (not scalding hot)
-Talk to a friend or family member
-Play with your pet(s)
-Use a stress ball or something like that
-Buy nice smelling candles or wax melts for your room and use them (if you don't burn yourself intentionally)
-Read/work through a self help book.
-Post on a forum
-Play forum games
-Use your prn meds (if you're prescribed them for anxiety, etc) only if you really need to and if you've tried at least a few other coping methods.
-Play a video game or a fun app
-Watch a happy movie
-Take a nap
-Blog
-Clean your room or any room in your house.
-Listen to relaxing music
-Do some relaxation exercises (Deep breathing, progressive muscle relaxation, etc)
-Practice Mindfulness
-Do some Yoga

touchingthestars · Dec 04, 2014 at 11:09 PM

Not sure if this went on here yet, but I find that drawing on my arm over my scars helps a lot. It makes my arm look pretty and I wouldn't want to hurt something pretty... It also distracts me and covers up the reminders of previous SI, which helps.

I also find that when I get the urge I freeze. Cuz I know that if I let myself move then I'm gonna cut. Tonight I got it and froze in a really uncomfortable position. And then I called my friend and asked her to talk to me while I got up and got ready for bed... And didn't hang up till I was in bed in the dark. It worked pretty well! I also had planned what I was going to do once I stood up. No room for other stuff

Salamtak · Dec 14, 2014 at 09:37 PM

WOW! That is a long list! I am going to copy and paste into a document and put it somewhere helpful.

I normally break something when I want to injure myself.But, now I have to break the habit of breaking things! And come up with something less expensive and more positive.

Your list will be very helpful.

Quote:

Originally Posted by HALLIEBETH87

deep breathing

relaxation techniques

call a friend, your therapist or a crisis line

try not be be alone (visit a friend, go shopping, etc.)

take a hot bath

listen to music

go for a walk

write in a journal

some people find it helpful to draw red lines on themselves with washable markers instead of cutting themselves

hold ice cubes in your hands - the cold causes pain in your hands, but it is not dangerous or harmful (some people find it relieves the urge to harm themselves for that moment)

punching a bed or a pillow (when nothing but a physical outlet for your anger and frustration will work).

scratch draw a picture on a thick piece of wood or use a screw driver and stab at the piece of wood. (can be another physical way to release your emotions without harming yourself.)

avoid temptation (i.e. avoiding the area in CVS where the razor blades are kept, etc.)

try to find your own creative ways as outlets for emotions.

learn to confront others/making your own feelings known instead of keeping them inside

go outside and scream and yell

take up a sport (a form of exercise can help you release tension, etc.)

work with paint, clay, play-doo, etc. (the person who suggested this mentioned that they would make a big sculpture and do whatever they wanted to it. They said it was helpful to calm the urge to self-injure, plus it gave them some idea of what might be underlying the pain.

draw a picture of what or who is making you angry
instead of harming yourself, try massaging the area you want to harm with massage oils or creams, reminding yourself that you are special and you deserve to treat yourself and your body with love and respect

go to church or your place of worship
wear a pipe cleaner or something that will fit on the places that you injure.

break the object that you use to self-injure as a way to show that you have control over it.

write a letter to the person(s) that have hurt you and express how they made you feel. Theses letters do not have to be in perfect form and you do not have to please anyone but yourself. You do not have to give these letters to the people, but it is a great way to release the feelings that you are carrying within. After you write the letters, you can decide then what to do with them. Some people find destroying the letters help (i.e. tear them up, throw them in a lake, etc.)

do some household chores (i.e. cleaning)

do some cooking

try some sewing, crossstitch, etc.

recite a poem, prayer or anything else familiar the comforts you multiple times

write down all your positive points and why you do not deserve to be hurt

write in your journal why you want to hurt yourself and if you have hurt yourself, write down what caused it to happen so in the future you can prevent it from happenings - or find out what your triggers were

Play some kind of musical instrument. Even if you don't really know how to play, picking out tunes is a way to concentrate and help get rid of the urge to harm yourself.

yoga

allow yourself to cry. Getting the tears out can make you feel better. It allows the inside to release, as opposed to self abuse. Picture your "ickies" pouring out as you cry.

Take a shower

write down a word best associated with what you are feeling (i.e. horrible, sad, lonely, angry) and continue to write it down, over and over. Sometimes when you do that, the words looks silly etc., and it puts humor or a smile in your life.

sing a song on what you are feeling. It's another way to get it outside. Shout if you are made, etc. Let the words just come to you.

Scribble on paper. Clutch the pen in your fist. It's a way to diffuse it on to paper. (Get a few sheets so they don't tear.)

Take item you are self injurying with and use it against something else. For example, if you are using a razor blade, rip it across a towel. Sometimes seeing what "can" be done to an object can make a person think twice about using it on themselves. Can also give the feeling of "doing it"...the tangible aspect.

Make a list of reasons why you are going to stop cutting. Every time you get the urge, read the list to remind yourself why you shouldn't. Also remember to put on that list that you do not deserve to hurt yourself. You are important and special and you do not deserve to be hurt.

Concentrate on your breathing - take slow, deep breaths, in through your nose, out through your mouth

Take a bubble bath

Take a shower

Massage your body, put body glitter / fake tattoos / jewellery / henna on your skin. Remind yourself your body is special.

Go for a walk

Listen / dance / sing to positive music

Pay attention to your body - think about how you are moving

Watch some mindless tv / read a book

Do something creative - eg draw, write poetry, play with playdough, practise a musical instrument, sing, do some gardening, write in a diary

Make something (craft, needlework, etc.)

Make a compliation tape. Start with music that expresses your emotion *now*, and work gradually through neutral to positive and upbeat music.

Do something FUN!!!

Make yourself as comfortable as possible - curl up in a chair with soft toys

Touch something familiar/safe

Carry tokens to remind you of peaceful comforting things/people

Create and use mental safe places (beach, cabin in the woods, peaceful mountain)

Repetitive reality checking (It's March 2003, and I'm going to be ok)

Ask yourself how you feel, think about why you feel like that, and write it down

Notice and avoid black and white thinking

Allow yourself to cry

Allow yourself to ask for help and express your feelings.

Use washable red markers to "cut" on your skin

Place your hands in freezing cold water, or hold / suck ice cubes

Wear an elastic band around wrist and snap it when you have the urge to harm yourself

Tear up paper (old phonebooks, newspapers, etc.)

Alternative between cuddling and punching something soft, the bed or a pillow

Plan regular activities for your most difficult time of day

Clean the house

Leave the room

Talk to someone safe - via email, phone, in person - try not to isolate yourself.

Help someone around you (reach out on a bulletin board, newsgroup, phone list etc.)

Go to church or your place of worship; pray or meditate
sources

no worries rap....whats mine is everyones!!!! hope this helps!

barefootrunner · Jan 20, 2015 at 12:22 PM

Hm, I usually lie down and close my eyes so that I can't see or find anything sharp to get at myself with. It also makes me feel brave because I know I'm taking the bull by the horns here. It often takes me about 20 mins, but after that the worst of the urge is gone.

Doing things usually isn't a good idea for me because anything I see that I could use just tempts me more. So I just block everything out.

My psych also suggested blowing up balloons and letting out the air slowly with that squeaky noise! If either these things helps anyone, I'm sending out my love and respect for you.

Kat20 · Feb 09, 2015 at 01:22 PM

Not sure if it was mentioned already but the idea with holding an ice cube until it melts, for anyone who "needs to see the blood" make ice cubes with red dye so when it does melt it gives that appearance and satisfies that urge. It helps me anyway when I need to get to that point. Otherwise definitely music, baths, petting my dog, taking pictures, body scan, and love bubble wrap as silly as it sounds, pinky promises are important to me so I pinky promise my T every week.

STASlS · Jun 09, 2015 at 10:46 AM

I used to draw on myself where ever I felt the urge to cut,
I started with sharp-point red pens, and then I'd go to ballpoint pens, to washable markers, I'd draw swirls or lines, or words, or anything, just to get it out. I also used to go for walks in the middle of the night, just to clear my head..
It helped a lot and ultimately I no longer feel that urge.

Good luck to you all, much respect to you.

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Things to do instead of hurting yourself

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angelsnoopers Junior Member Member Since Jan 2014 Location: Missouri Posts: 6 10 3 hugs given	Jan 04, 2014 at 06:19 PM #122 Or do what I did when I had the urge to hurt myself. Just come here and read the lists again.
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ShiningLight Member Member Since Apr 2014 Location: Canada Posts: 33 10 70 hugs given	Apr 21, 2014 at 09:55 PM #125 Pretend you have an injury and treat it. I wrap a scarf (tightly) around my forearm and hand so that I can't move my wrist or thumb and then treat it like it's injured. Then I try to treat myself like I would treat any other injured person - with more compassion than I would otherwise.
	Reply With Quote

moodycow Veteran Member Member Since Mar 2009 Location: la la land uk Posts: 674 15 743 hugs given	May 23, 2014 at 04:46 PM #126 I am thinking about getting a punch bag and gloves !!! __________________ The world is not blind it does not want to see !!! dx severe Depression Gad Social phobic Borderline pd part time insomniac \|!
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IchbinkeinTeufel Elder Community Liaison Member Since Jan 2010 Location: Earth Posts: 6,270 14 258 hugs given	Jun 01, 2014 at 07:08 AM #127 Love yourself. __________________ { Kein Teufel } Translation: Not a devil [ `id -u` -eq 0 ] \|\| exit 1
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loveyouhun Member Member Since Apr 2014 Location: Phoenix Posts: 85 9	Jun 15, 2014 at 07:23 PM #129 Halliebeth, Yes those are the things I do when I feel like hurting myself. Another thing is doing the DBT (Dialectical Behavior Therapy). That been a real help for me. I use it practically every day. loveyouhun
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Numbed Member Member Since Apr 2014 Location: UK Posts: 112 10 67 hugs given	Jul 09, 2014 at 04:55 PM #131 Make a reassuring and reminding recording to listen to in that moment if it's to occur. In the past, I've sent a short voice recording or two, to my LDG, to help calm her down, when She was having a moment like this.
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Struggling_Teen New Member Member Since Jun 2014 Location: Australia Posts: 2 9 1 hugs given	Jul 11, 2014 at 07:13 PM #132 Hey thank you so much for your advice I am greatful that so many people care but i am past recovery love you lots like jelly tots Bethan
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perksofbeingme New Member Member Since Aug 2014 Location: america yo Posts: 5 9	Aug 27, 2014 at 11:52 PM #133 i make "calm jars", technically they're just snow globes. but they're fun to make, nice to look at, and actually have a purpose (it's a self harm prevention project!)
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mimsies Member Member Since Sep 2014 Location: No Where Posts: 299 9 257 hugs given	Nov 01, 2014 at 03:58 PM #134 Rub IcyHot on the inside of your forearms for an intense sensation that doesn't cause injury (you can also use ice or an ice pack). If it is the right season, and you haven't had one yet, go to the pharmacy and get your annual flu shot. )
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