Self-harm, often referred to as cutting, is a difficult and complex issue. It’s a coping mechanism used to deal with intense emotional pain, and while it might provide temporary relief, it’s never a long-term solution. If you’re struggling with self-harm, know that you’re not alone, and help is available. This article provides practical and healthy distraction techniques to help you manage urges and navigate challenging emotions. Remember, seeking professional help is crucial for lasting recovery. This guide is intended to provide coping mechanisms and is not a substitute for professional mental health treatment. If you are in immediate danger, please call 911 or your local emergency number.
Understanding Self-Harm
Before diving into distraction techniques, it’s important to understand why people self-harm. Self-harm is often a way to:
* Cope with overwhelming emotions: When feelings like sadness, anger, anxiety, or emptiness become too intense, self-harm can feel like a way to release the pressure.
* Feel something: Paradoxically, sometimes self-harm is used to feel something, anything, when feeling numb or disconnected.
* Punish oneself: Self-harm can be a way to express feelings of guilt, shame, or self-hatred.
* Gain a sense of control: In situations where one feels powerless, self-harm can provide a sense of control over one’s own body and pain.
* Self-soothe: The act of self-harm can sometimes release endorphins, which can have a temporary calming effect.
It’s essential to recognize that self-harm is a symptom of deeper emotional distress. Addressing the underlying issues with the help of a therapist or counselor is critical for long-term healing.
Why Distraction Techniques Work
Distraction techniques are valuable because they can help you:
* Interrupt the urge: By engaging in a distracting activity, you can break the cycle of thoughts and feelings that lead to self-harm.
* Create space: Distraction provides a buffer, allowing you to gain some distance from the intense emotions and think more clearly.
* Regulate emotions: Many distraction techniques, such as exercise or creative activities, can help regulate your emotions and reduce distress.
* Build coping skills: Practicing distraction techniques can help you develop healthier coping mechanisms for managing difficult emotions in the future.
It’s important to note that distraction techniques are not meant to replace therapy or other forms of professional help. They are tools to use in the moment when you’re struggling with the urge to self-harm.
Effective Distraction Techniques
Here are 15 effective distraction techniques you can try when you’re feeling the urge to self-harm:
1. Engage Your Senses
Our senses are powerful tools for grounding us in the present moment. When you’re feeling overwhelmed, try engaging your senses in a way that feels calming or enjoyable.
* Listen to Music: Put on your favorite music, a calming playlist, or an upbeat song that makes you want to dance. Focus on the rhythm, melody, and lyrics. Singing along can also be helpful.
* Take a Warm Bath or Shower: The sensation of warm water can be incredibly soothing. Add essential oils like lavender or chamomile for extra relaxation. Focus on the feeling of the water on your skin.
* Smell Aromatherapy Oils: Certain scents, like lavender, chamomile, or sandalwood, have calming properties. Inhale the aroma deeply and focus on the scent.
* Taste Something Delicious: Savor a favorite food or drink. Focus on the flavors, textures, and aromas. Avoid using this as a way to binge eat; instead, focus on mindful consumption.
* Touch a Comforting Object: Hold a soft blanket, a smooth stone, or a pet. Focus on the texture and the feeling of the object in your hands.
* Look at Nature: Step outside and observe the natural world around you. Notice the colors, shapes, and textures of plants, trees, and animals. If you can’t go outside, look at pictures of nature.
Detailed Instructions:
* Music: Create a playlist of songs that evoke positive emotions or memories. Keep it easily accessible on your phone or music player. When you feel the urge to self-harm, put on the playlist and focus on the music. Try to identify the different instruments and layers in the music.
* Bath/Shower: Prepare a warm bath or shower with your favorite bath products. Dim the lights and light a candle to create a relaxing atmosphere. As you’re bathing, focus on the sensation of the water on your skin. Imagine the water washing away your stress and negative emotions.
* Aromatherapy: Choose an essential oil that you find calming. You can use a diffuser, apply the oil to your skin (diluted with a carrier oil like coconut oil or jojoba oil), or simply inhale it from the bottle. Close your eyes and focus on the scent as you breathe deeply.
* Taste: Choose a food or drink that you enjoy. Take a small bite or sip and savor the flavors. Pay attention to the texture, temperature, and aroma of the food or drink. Chew slowly and mindfully.
* Touch: Find an object that feels comforting to you. This could be a soft blanket, a stuffed animal, a smooth stone, or anything else that you find pleasing to the touch. Hold the object in your hands and focus on the way it feels. Notice the texture, weight, and temperature of the object.
* Nature: Go outside and find a natural setting, such as a park, garden, or forest. Observe the plants, trees, animals, and other natural elements around you. Notice the colors, shapes, and textures. Listen to the sounds of nature, such as birds singing or leaves rustling in the wind.
2. Engage in Physical Activity
Physical activity is a great way to release pent-up energy and improve your mood. When you’re feeling the urge to self-harm, try engaging in some form of physical activity.
* Exercise: Go for a walk, run, bike ride, or swim. Engage in any type of exercise that you enjoy.
* Dance: Put on your favorite music and dance. Don’t worry about being perfect; just let loose and have fun.
* Yoga or Stretching: Yoga and stretching can help release tension and improve flexibility. There are many free yoga and stretching videos available online.
* Play a Sport: Join a sports team or play a game with friends.
* Do Chores: Engage in physical chores like gardening, cleaning, or washing the car.
Detailed Instructions:
* Exercise: Choose an activity that you enjoy and that is appropriate for your fitness level. Start slowly and gradually increase the intensity and duration of your workouts. Pay attention to your body and stop if you feel any pain.
* Dance: Put on your favorite music and let loose. Don’t worry about following any specific steps or routines. Just move your body in a way that feels good to you. Dancing can be a great way to release stress and improve your mood.
* Yoga/Stretching: Find a quiet space where you can relax and focus on your body. Follow a guided yoga or stretching video, or simply move your body in ways that feel good to you. Pay attention to your breath and try to relax your muscles.
* Sports: Choose a sport that you enjoy and that is appropriate for your fitness level. Join a local sports team or play a game with friends. Sports can be a great way to socialize, exercise, and have fun.
* Chores: Choose a chore that needs to be done around the house and get to work. Focus on the task at hand and try to do it as efficiently as possible. Completing a chore can give you a sense of accomplishment and help you feel more productive.
3. Express Yourself Creatively
Creative expression can be a powerful way to process emotions and release pent-up energy. When you’re feeling the urge to self-harm, try engaging in a creative activity.
* Draw or Paint: Create a drawing or painting that expresses your feelings. Don’t worry about being perfect; just focus on expressing yourself.
* Write: Write in a journal, write a poem, or write a short story. Express your thoughts and feelings in words.
* Play a Musical Instrument: If you play a musical instrument, practice or compose a song. Music can be a great way to express emotions.
* Sculpt or Build: Use clay, Play-Doh, or LEGOs to create a sculpture or build a structure.
* Coloring: Adult coloring books can be a relaxing and meditative activity.
Detailed Instructions:
* Drawing/Painting: Gather your art supplies and find a quiet space where you can focus. Start by thinking about how you’re feeling. What emotions are you experiencing? What images come to mind? Let these feelings and images guide your artistic expression. Don’t worry about making a masterpiece; just focus on expressing yourself.
* Writing: Find a quiet space where you can write undisturbed. Start by brainstorming some ideas. What do you want to write about? What are you feeling? What are you thinking? Once you have some ideas, start writing. Don’t worry about grammar or spelling; just focus on getting your thoughts and feelings down on paper.
* Musical Instrument: If you play a musical instrument, take some time to practice or compose a song. Focus on the music and let it carry you away. Music can be a great way to express emotions and connect with others.
* Sculpting/Building: Gather your materials and find a space where you can work. Start by thinking about what you want to create. What images or shapes come to mind? Let these ideas guide your sculpting or building. Don’t worry about making something perfect; just focus on the process of creation.
* Coloring: Choose a coloring book page that appeals to you. Gather your coloring supplies and find a comfortable place to sit. Start coloring, focusing on the colors and patterns. Coloring can be a relaxing and meditative activity.
4. Connect with Others
Social connection is essential for mental health. When you’re feeling the urge to self-harm, try connecting with others.
* Talk to a Friend or Family Member: Reach out to someone you trust and talk about how you’re feeling.
* Join a Support Group: Find a support group for people who are struggling with self-harm or other mental health issues.
* Volunteer: Helping others can be a great way to boost your mood and connect with your community.
* Spend Time with Pets: Pets can provide comfort and companionship.
* Call a Helpline: If you don’t have anyone to talk to, call a helpline or crisis hotline.
Detailed Instructions:
* Talk to Someone: Choose someone you trust and feel comfortable talking to. Let them know that you’re struggling and that you need their support. Be honest and open about your feelings. Don’t be afraid to ask for help.
* Support Group: Search online or in your local community for support groups that focus on self-harm or mental health. Attending a support group can help you feel less alone and connect with others who understand what you’re going through.
* Volunteer: Find a volunteer opportunity that interests you. This could be anything from working at a soup kitchen to helping out at an animal shelter. Volunteering can give you a sense of purpose and help you connect with others.
* Pets: Spend time with your pets or with animals at a local animal shelter. Pets can provide comfort, companionship, and unconditional love.
* Helpline: If you’re feeling overwhelmed and don’t have anyone to talk to, call a helpline or crisis hotline. These services are available 24/7 and can provide you with support and guidance.
5. Practice Relaxation Techniques
Relaxation techniques can help calm your mind and body. When you’re feeling the urge to self-harm, try practicing some relaxation techniques.
* Deep Breathing: Practice deep, slow breathing to calm your nervous system.
* Meditation: Meditate for a few minutes to clear your mind and reduce stress.
* Progressive Muscle Relaxation: Tense and release different muscle groups in your body to promote relaxation.
* Visualization: Imagine yourself in a peaceful and relaxing place.
* Listen to Calming Sounds: Listen to nature sounds, white noise, or other calming sounds.
Detailed Instructions:
* Deep Breathing: Find a comfortable place to sit or lie down. Close your eyes and focus on your breath. Inhale deeply through your nose, filling your lungs with air. Hold your breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of your breath.
* Meditation: Find a quiet place where you can sit or lie down undisturbed. Close your eyes and focus on your breath. If your mind wanders, gently bring your attention back to your breath. You can also use a guided meditation app or video.
* Progressive Muscle Relaxation: Find a comfortable place to lie down. Start by tensing the muscles in your toes for a few seconds, then release them. Move up your body, tensing and releasing different muscle groups, such as your calves, thighs, abdomen, chest, arms, and face. Focus on the sensation of tension and relaxation in each muscle group.
* Visualization: Find a comfortable place to sit or lie down. Close your eyes and imagine yourself in a peaceful and relaxing place. This could be a beach, a forest, a mountaintop, or any other place that you find calming. Imagine the sights, sounds, smells, and sensations of this place.
* Calming Sounds: Find a source of calming sounds, such as a nature sounds app, a white noise machine, or a playlist of relaxing music. Listen to the sounds and focus on their calming effect.
6. Challenge Negative Thoughts
Self-harm urges often stem from negative thoughts and beliefs. Learning to challenge these thoughts can significantly reduce the intensity of these urges.
* Identify Negative Thoughts: Write down the negative thoughts you’re experiencing that are contributing to the urge to self-harm.
* Question the Evidence: Ask yourself if there’s any real evidence to support these negative thoughts. Are they based on facts or assumptions?
* Reframe the Thoughts: Try to reframe the negative thoughts into more balanced and realistic ones. For example, instead of “I’m worthless,” try “I’m struggling right now, but I have value as a person.”
* Thought Stopping: When a negative thought enters your mind, say “Stop!” out loud or in your head to interrupt the thought pattern.
* Replace Negative Thoughts: Replace the negative thoughts with positive affirmations or reminders of your strengths and accomplishments.
Detailed Instructions:
* Identifying Thoughts: When you feel the urge to self-harm, take a moment to identify the thoughts running through your head. Write them down as accurately as possible. Be honest with yourself, even if the thoughts are unpleasant or uncomfortable.
* Questioning Evidence: Once you’ve identified the negative thoughts, examine the evidence supporting them. Are there concrete facts to back them up, or are they based on assumptions, feelings, or past experiences that may not be relevant to the present situation? Often, negative thoughts are based on distorted thinking patterns.
* Reframing Thoughts: Once you’ve questioned the evidence, try to reframe the negative thoughts into more balanced and realistic ones. This involves looking at the situation from a different perspective and finding alternative explanations. For example, if you think “I always mess everything up,” you could reframe it as “I made a mistake this time, but I can learn from it and do better next time.”
* Thought Stopping: Thought stopping is a technique used to interrupt negative thought patterns. When you notice a negative thought entering your mind, immediately say “Stop!” out loud or in your head. This can help break the cycle of negative thinking and give you a moment to pause and re-evaluate the situation.
* Replacing Thoughts: After stopping a negative thought, replace it with a positive affirmation or reminder of your strengths and accomplishments. This can help boost your self-esteem and counter the negative effects of the original thought. For example, you could say to yourself, “I am a capable and worthy person,” or “I have overcome challenges in the past, and I can overcome this one too.”
7. Focus on a Task
Sometimes, the best way to distract yourself is to completely immerse yourself in a task that requires your full attention. This can help shift your focus away from the urge to self-harm and provide a sense of accomplishment.
* Clean or Organize: Choose a specific area to clean or organize, such as your room, your desk, or your closet. Focus on the details of the task and try to do it as efficiently as possible.
* Read a Book: Get lost in a good book and focus on the story and the characters. Choose a book that you find engaging and enjoyable.
* Play a Game: Play a video game, a board game, or a card game. Focus on the rules of the game and try to win.
* Learn a New Skill: Take an online course, watch a tutorial video, or read a book about a new skill that you’re interested in. This could be anything from learning a new language to learning how to code.
* Solve a Puzzle: Work on a jigsaw puzzle, a crossword puzzle, or a Sudoku puzzle. Focus on the logic and patterns of the puzzle.
Detailed Instructions:
* Cleaning/Organizing: Choose a specific area to focus on, such as a drawer, a shelf, or a corner of a room. Gather your cleaning supplies and get to work. Focus on the details of the task, such as sorting items, wiping surfaces, and arranging things neatly. This can be a very grounding and satisfying activity.
* Reading: Find a quiet place where you can read undisturbed. Choose a book that you find engaging and enjoyable. Immerse yourself in the story and focus on the characters, plot, and setting. Reading can be a great way to escape from your thoughts and feelings.
* Gaming: Choose a game that you find challenging and enjoyable. Focus on the rules of the game and try to win. Gaming can be a great way to distract yourself from negative thoughts and feelings.
* Learning a Skill: Choose a skill that you’re interested in learning and find a resource to help you get started. This could be an online course, a tutorial video, or a book. Focus on the learning process and try to master the new skill. Learning a new skill can boost your self-esteem and give you a sense of accomplishment.
* Puzzles: Choose a puzzle that you find challenging but not overwhelming. Focus on the logic and patterns of the puzzle and try to solve it. Working on a puzzle can be a great way to focus your mind and distract yourself from negative thoughts and feelings.
8. Create a Self-Soothing Kit
A self-soothing kit is a collection of items that help you feel calm, comforted, and safe. When you’re feeling the urge to self-harm, you can reach for your kit and use the items inside to soothe your emotions.
* Gather Items: Choose items that appeal to your senses and that bring you comfort. This could include things like a soft blanket, a scented candle, a favorite book, a stress ball, or a picture of a loved one.
* Store in a Container: Find a box, basket, or bag to store your self-soothing items. Keep it in a place that’s easily accessible when you need it.
* Use When Needed: When you’re feeling the urge to self-harm, reach for your self-soothing kit and use the items inside to calm yourself down.
Detailed Instructions:
* Gathering Items: Think about what items make you feel calm, comforted, and safe. These could be items that appeal to your senses, such as a soft blanket, a scented candle, or a favorite piece of music. They could also be items that bring you comfort, such as a picture of a loved one, a journal, or a favorite book. Choose items that are meaningful to you and that you know will help you feel better.
* Storing Items: Find a box, basket, or bag to store your self-soothing items. Make sure the container is large enough to hold all of your items comfortably. Keep the container in a place that’s easily accessible when you need it.
* Using the Kit: When you’re feeling the urge to self-harm, reach for your self-soothing kit and use the items inside to calm yourself down. Start by taking a few deep breaths and focusing on your senses. Choose an item from your kit that you find comforting and use it to soothe yourself. This could involve wrapping yourself in a soft blanket, lighting a scented candle, listening to calming music, or writing in your journal. Experiment with different items and techniques to find what works best for you.
9. Use Ice or Cold Water
The intense sensation of cold can provide a temporary distraction from emotional pain and can help ground you in the present moment.
* Hold Ice Cubes: Hold ice cubes in your hands until they melt. Focus on the sensation of the cold and the melting ice.
* Splash Cold Water: Splash cold water on your face or wrists.
* Take a Cold Shower: Take a brief cold shower.
* Hold a Cold Pack: Apply a cold pack to your chest or neck.
Detailed Instructions:
* Ice Cubes: Grab a few ice cubes from the freezer and hold them in your hands. Focus on the sensation of the cold as it intensifies. Notice how the ice melts and the water drips down your hands. This can be a very grounding and distracting experience.
* Cold Water Splash: Go to the sink and splash cold water on your face and wrists. The sudden shock of the cold water can help snap you out of your thoughts and feelings and bring you back to the present moment.
* Cold Shower: If you’re feeling brave, take a brief cold shower. Start with lukewarm water and gradually turn it colder until you reach the coldest setting. Stay in the shower for a few minutes, focusing on the sensation of the cold water on your skin. This can be a very intense and invigorating experience.
* Cold Pack: Apply a cold pack to your chest or neck. The cold pack will provide a sustained sensation of cold that can help distract you from your emotional pain.
10. Write Down Your Feelings
Journaling can be a powerful way to process your emotions and gain insight into your thoughts and behaviors. When you’re feeling the urge to self-harm, try writing down your feelings in a journal.
* Start Writing: Grab a notebook or open a document on your computer and start writing down your thoughts and feelings. Don’t worry about grammar or spelling; just focus on getting your thoughts out on paper.
* Be Honest: Be honest with yourself about how you’re feeling. Don’t try to censor your thoughts or feelings.
* Explore Your Emotions: Use your writing to explore your emotions and gain insight into why you’re feeling the way you are.
Detailed Instructions:
* Starting to Write: Find a quiet and comfortable place where you can write undisturbed. Grab a notebook and pen or open a document on your computer. Start by writing down whatever comes to mind. Don’t worry about making sense or being perfect; just focus on getting your thoughts and feelings out on paper.
* Being Honest: Be honest with yourself about how you’re feeling. Don’t try to censor your thoughts or feelings or pretend that you’re not struggling. The more honest you are, the more helpful journaling will be.
* Exploring Emotions: Use your writing to explore your emotions and gain insight into why you’re feeling the way you are. Ask yourself questions like: What triggered these feelings? What am I afraid of? What do I need right now? Answering these questions can help you understand your emotions and develop coping strategies.
11. Visualize a Safe Place
Visualization involves creating a mental image of a place where you feel safe, calm, and peaceful. This can be a real place or an imaginary one.
* Choose a Place: Think of a place where you feel safe, calm, and peaceful. This could be a real place that you’ve visited before, or it could be an imaginary place that you create in your mind.
* Engage Your Senses: Close your eyes and imagine yourself in this place. Engage all of your senses. What do you see? What do you hear? What do you smell? What do you feel?
* Relax and Breathe: Focus on the sensations of being in this safe place. Relax your muscles and breathe deeply.
Detailed Instructions:
* Choosing a Place: Think about places where you feel safe, calm, and at peace. This could be a childhood home, a favorite vacation spot, a park, a beach, or any other place that evokes positive emotions. If you can’t think of a real place, create an imaginary one in your mind.
* Engaging Senses: Once you’ve chosen a place, close your eyes and imagine yourself there. Engage all of your senses. What do you see? What do you hear? What do you smell? What do you feel? For example, if you’re imagining yourself on a beach, you might see the blue ocean, hear the waves crashing, smell the salt air, and feel the warm sand between your toes.
* Relaxing and Breathing: Focus on the sensations of being in your safe place. Relax your muscles and breathe deeply. Imagine that all of your stress and anxiety are melting away. Stay in this visualization for as long as you need to feel calm and grounded.
12. Count to 100 (or Higher)
A simple but effective distraction technique is to focus your attention on counting. This can help interrupt the cycle of negative thoughts and feelings and give you a moment to pause and regain control.
* Start Counting: Begin counting from 1 to 100, or higher if needed. Focus your attention on the numbers and try to count slowly and deliberately.
* Vary the Counting: To make the exercise more challenging, try counting backwards from 100 to 1, or counting by 2s, 3s, or 5s.
* Combine with Breathing: Coordinate your counting with your breath. Inhale as you count one number, and exhale as you count the next number.
Detailed Instructions:
* Starting to Count: Find a quiet place where you can focus without distractions. Begin counting from 1 to 100. Focus your attention on each number and try to count slowly and deliberately. If your mind wanders, gently bring your attention back to the counting.
* Varying the Counting: To make the exercise more challenging, try counting backwards from 100 to 1, or counting by 2s, 3s, or 5s. You can also try counting in a different language.
* Combining with Breathing: Coordinate your counting with your breath. Inhale as you count one number, and exhale as you count the next number. This can help you relax and focus your attention even more.
13. Practice Mindfulness
Mindfulness involves paying attention to the present moment without judgment. This can help you become more aware of your thoughts and feelings without getting caught up in them.
* Focus on Your Breath: Sit or lie down in a comfortable position and focus on your breath. Notice the sensation of the air entering and leaving your body.
* Observe Your Thoughts: As thoughts arise, simply observe them without judging them. Don’t try to push them away or hold onto them; just let them pass like clouds in the sky.
* Engage Your Senses: Pay attention to the sensations of your body, such as the feeling of your feet on the floor or the temperature of the air on your skin.
Detailed Instructions:
* Focusing on Breath: Find a quiet place where you can sit or lie down undisturbed. Close your eyes and focus on your breath. Notice the sensation of the air entering and leaving your body. Pay attention to the rise and fall of your chest or abdomen. If your mind wanders, gently bring your attention back to your breath.
* Observing Thoughts: As you focus on your breath, you may notice thoughts arising in your mind. Don’t try to push them away or hold onto them; just observe them without judgment. Acknowledge the thought and then gently redirect your attention back to your breath. It’s helpful to think of thoughts as passing clouds in the sky.
* Engaging Senses: Pay attention to the sensations of your body, such as the feeling of your feet on the floor, the temperature of the air on your skin, or the sounds around you. Notice these sensations without judgment. This can help ground you in the present moment and distract you from negative thoughts and feelings.
14. Write a Letter (But Don’t Send It)
Writing a letter to someone you’re angry with, hurt by, or otherwise struggling with can be a cathartic way to express your feelings without causing harm.
* Choose a Recipient: Think of someone you’re struggling with and choose them as the recipient of your letter.
* Write Your Feelings: Write down everything you want to say to this person, without censoring yourself. Express your anger, hurt, sadness, or any other emotions you’re feeling.
* Don’t Send the Letter: The purpose of this exercise is to express your feelings, not to communicate with the recipient. Once you’ve finished writing the letter, you can tear it up, burn it, or simply put it away.
Detailed Instructions:
* Choosing a Recipient: Think of someone who is causing you emotional distress. This could be a person who has hurt you, someone you’re angry with, or someone you’re struggling to communicate with. Choose this person as the recipient of your letter.
* Writing Your Feelings: Sit down and write a letter to the person you’ve chosen. Write down everything you want to say to them, without censoring yourself. Express your anger, hurt, sadness, or any other emotions you’re feeling. Be as honest and direct as possible.
* Not Sending the Letter: The purpose of this exercise is to express your feelings, not to communicate with the recipient. Once you’ve finished writing the letter, read it over and then decide what to do with it. You can tear it up, burn it, or simply put it away. The act of writing the letter is what’s important, not the act of sending it.
15. Remember Your Reasons for Recovery
When you’re struggling with the urge to self-harm, it can be helpful to remind yourself of why you’re choosing to recover. This can help you stay motivated and focused on your goals.
* Write Down Your Reasons: Take some time to write down all of the reasons why you want to recover from self-harm. This could include things like wanting to be healthier, wanting to have better relationships, or wanting to achieve your goals.
* Review Your List: When you’re feeling the urge to self-harm, review your list of reasons for recovery. Remind yourself of why you’re making this choice and how much you want to achieve your goals.
* Add to Your List: As you continue on your recovery journey, add to your list of reasons as new motivations arise.
Detailed Instructions:
* Writing Reasons: Find a quiet place where you can reflect on your reasons for wanting to recover from self-harm. Write down all of the reasons that come to mind. Be as specific as possible. For example, instead of writing “I want to be happier,” write “I want to be able to enjoy spending time with my friends and family without feeling anxious or depressed.”
* Reviewing Reasons: When you’re feeling the urge to self-harm, take out your list of reasons for recovery and read it over. Remind yourself of why you’re making this choice and how much you want to achieve your goals. Focus on the positive aspects of recovery and how it will improve your life.
* Adding to List: As you continue on your recovery journey, you may discover new reasons for wanting to recover from self-harm. Add these reasons to your list to keep your motivation strong.
Important Considerations
* Safety First: If you feel like you are in immediate danger of self-harming, call 911 (or your local emergency number) or go to the nearest emergency room.
* Professional Help: These distraction techniques are not a substitute for professional mental health treatment. If you are struggling with self-harm, it is essential to seek help from a therapist or counselor.
* Practice Makes Perfect: These techniques may not work perfectly every time. Be patient with yourself and keep practicing. The more you practice, the more effective they will become.
* Find What Works for You: Everyone is different, so what works for one person may not work for another. Experiment with different techniques to find what works best for you.
* Be Kind to Yourself: Recovery is a process, and there will be setbacks along the way. Be kind to yourself and don’t give up.
Where to Find Help
If you are struggling with self-harm, please reach out for help. Here are some resources:
* The National Suicide Prevention Lifeline: 988
* The Crisis Text Line: Text HOME to 741741
* The Trevor Project: 1-866-488-7386 (for LGBTQ youth)
* The Jed Foundation: [https://www.jedfoundation.org/](https://www.jedfoundation.org/)
* Your local mental health services: Search online for mental health resources in your area.
Conclusion
Distracting yourself from self-harm urges is a valuable skill that can help you manage difficult emotions and break the cycle of self-harm. Remember that these techniques are most effective when combined with professional mental health treatment. Be patient with yourself, and celebrate your progress along the way. You are not alone, and recovery is possible.