[DrFrank]

Here is a copy of the work sheet I give to my self-injury clients.You should find it most helpful to the extent that you regularly use it.

152 (YES !) Things You Can Do Instead of Hurting Yourself

1. Exercise
2. Putting on fake tattoos.
3. Draw on yourself in red marker (make sure it's washable!)
4. Scribble on sheets of paper.
5. Write (poetry, stories, journal, etc.)
6. Cuddle with a stuffed toy.
7. Spend time with other people.
8. Watch a favorite TV show (preferably a comedy.)
9. Post on web boards, and answer others' posts.
10. Think about how you don’t want scars for the summer.
11. Paint your nails.
12. Go see a movie.
13. Eat something ridiculously sweet (or any favorite food.)
14. Do schoolwork.
15. Surf the net.
16. Go into chat rooms to talk.
17. Call a friend and ask for company.
18. Play a musical instrument.
19. Sing.
20. Look up at the sky (night is especially beautiful.)
21. Make your own list of things to do instead of SI.
22. Punch a punching bag (with gloves on.)
23. Put your hair into a ton of little braids.
24. Cover yourself with band-aids where you want to cut.
25. Mix warm water and red food coloring, and put in on your skin (feels and looks
like blood.)
26. Let yourself cry (can be very difficult for some.)
27. Sleep (only if you are tired.)
28. Take a hot shower or relaxing bath (no razors in the tub, though.)
29. Play with a pet.
30. De-tangle yarn or necklaces.
31. Re-organize your room.
32. Clean
33. Have a pillow fight with the wall (Yes, your neighbors may think you are crazy, but that's okay.)
34. Knit or sew.
35. Read a good book.
36. Dress up very glamorous (make sure no one can walk in on you, though)
37. Color your hair.
38. Listen to music (not angry music though, that can trigger.)
39. Watch a candle burn (no playing with the flames!)
40. Find someone else you can help out.
41. Meditate.
42. Watch a movie.
43. Work on a website.
44. Have a fantasy love affair with a celebrity.
45. Go somewhere very public.
46. Bake cookies.
47. Alphabetize your CD's.
48. Chew leather (especially if you SI by biting).
49. Buy a home Henna tattoo kit (peels off the next day-similar to skin picking.)
50. Paint or draw.
51. Rip paper into itty-bitty pieces.
52. Hug others
53. Write letters or emails to friends.
54. Talk to yourself (or if that feels weird, buy a small tape recorder, then it feels like someone is listening.)
55. Stroke soft fabrics.
56. Hug a pillow.
57. Focus on something like a beautiful painting.
58. Finger-paint.
59. Scream really loud (just make sure no one is home,you're in the bathroom with water running and all the windows are closed.)
60. Dance.
61. Make hot chocolate.
62. Pop bubble wrap.
63. Play with modeling clay or Play-Dough.
64. See how high you can count.
65. Build a pillow fort.
66. Pop balloons.
67. Hug yourself.
68. Chase mailmen.
69. Read things in a different language.
70. Going for a nice, long drive.
71. Complete something you've been putting off.
72. Drink absurd amounts of tea.
73. Break plastic plates.
74. Tear up socks.
75. Throw socks against the wall.
76. Archery.
77. Rock climbing.
78. Take up a new hobby.
79. Organize bills.
80. Cook a meal.
81. Go out for ice cream.
82. Buy a stuffed animal.
83. Look at pretty things-like flowers.
84. Create something.
85. Pray.
86. Play video games.
87. Make a list of blessings in your life.
88. Read the Bible.
89. Go to a friend's house.
90. Take up fencing.
91. Watch an old, happy movie.
92. Call a help hotline or your therapist.
93. Talk to someone close to you..
94. Throw a temper-tantrum.
95. Hit things-other than yourself.
96. Go on a bicycle ride.
97. Polish silver or jewelry.
98. Garden or water houseplants.
99. Memorize German poetry or the dictionary (silly, but works!)
100. CHOCOLATE!!!!!!!
101. Feed the ducks or birds or squirrels, etc.
102. Draw on the walls.
103. Play with face paint.
104. Go to a pet store.
105. Color with crayons.
106. Memorize a novel or play or song.
107. Put on boots and STAMP.
108. Stretch (try Pilate)
109. Find butterflies.
110. Watch fish (they're very relaxing)
111. Make up baby names (even if you're not pregnant)
112. Make mashed potatoes.
113. Make a tape or burn a CD of your favorite songs.
114. Name all of your stuffed animals.
115. Go SHOPPING!!!!
116. Get those pajamas with slippery feet and slide on the floor.
117. Buy cheap teddy bears and take out anger on them instead of yourself.
118. Clean out your garage.
119. Go to a loud concert.
120. Play the 15 minute game (say you can't cut for 15 minutes, and when the time is up, start again.)
121.Plan your wedding / prom.
122. Hunt for stuff on Ebay (you can find ANYTHING there.)
123. Alphabetize your books.
124. Hunt for your perfect home in the paper.
125. Learn Tai Chi.
126. Try to make as many words out of your full name as possible, then do your
friends’ names.
127. Count ceiling tiles/lights.
128. Throw ice.
129. Search for ridiculous things on the web.
130. Color coordinate your wardrobe.
131. Do a home tan on yourself.
132. Sort all your photographs.
133. Color (or scribble) over the pretty women in magazines.
134. Plan a dinner party.
135. Play with a slinky.
136. Buy yourself some toys and play.
137. Start collecting something.
138. Get a tattoo / piercing.
139. Play video/computer games.
140. Pick up trash at your local park.
141. Play on a swing set.
142. Go out and perform a random act of kindness for someone.
143. Call up an old friend.
144. Write yourself an "I love you because" letter.
145. Put on fake nails.
145. Try to build something.
146. Re-arrange your house.
147. Go to a public place and people watch.
148. Go through all your old stuff.
149. Go bargain hunting.
150. Smile at five people (you usually end up smiling genuinely yourself.)
151. Go to the zoo and rename all the animals.
152. Draw on the pavement with sidewalk chalk.

ABUSE WORKSHEET

1. If you could rewind the tape on your last self-harming incident, what would it have looked
like? Rewind the tape in your mind and replay the incident.
2. Write down the steps that got you to the point where you hurt yourself and then review what happened.
3. Think about what you could do differently next time.
4. Write down a new plan.

When I replay the incident, this is what happened…
1.__________________________________________________________
____________________________________________________________
____________________________________________________________
__________________
I felt like:
2.____________________________________________________________
_______________________________
__________________________________________________________
____________________________________________________________
____________________________________________________________
__________________

If I could do it again, I would do it differently. Here is a new plan.
3.________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
I, _____________________________, on this day of ______________________ will
call ________________________ whenever I feel like injuring myself. I have removed all of the objects I have used to injure myself in the past from my room. When I feel like hurting myself, I will look at my strategies worksheet and find a better means of expressing myself. I am absolutely committed to overcoming my habit of harming myself.
Signed_______________________________________________ Date



Links to Self-Abuse Resources
Self Mutilators Anonymous http://selfmutilatorsanonymous.org
Youth Ministry Exchange
http://www.youthministryexchange.com
Youth Specialties
http://www.youthspecialties.com
Crimson Ashes
http://hometown.aol.com/crimsonashes7
Teen Hopeline
http://www.teenhopeline.com
Lyasema Project for Self-Injury
http://www.self-injury.org
To Write Love on Her Arms
http://www.twloha.com
S.A.F.E Alternatives: Self-Abuse Finally Ends
http://www.selfinjury.com