For those of you who don’t know or aren’t sure what is classified as self-harm according to The National Alliance Of Mental Illness Self-harm or self-injury means hurting yourself on purpose…any time someone deliberately hurts themself is classified as self-harm.
Overcoming self-harm urges can seem impossible. In general, different methods of self harm can be extremely addictive and recovery takes time and effort. Be patient with yourself and try to figure out which alternatives to sh work best for you.
Finding things that actually help you cope and keep you distracted is not a simple task. Especially when usually we are given “tips and tricks” that are supposed to be effective but honestly only make things worse.
We are taught to try and use self-harm reduction strategies that are usually just safer forms of the more frequently used methods. I’m referring to things such as using a cold ice cube, working out to an extreme, and flicking yourself with a rubber band.
Of course, using a safer self-harm method is better than doing nothing at all. Still, I believe that if possible using distractions and alternatives that don’t harm you in any way is much better.
7 SH ALTERNATIVES
1. Write about what you’re feeling for 15 minutes straight and don’t stop-
When you can’t think of anything to write just keep writing “nothing” until something comes up. This will help you get everything out and get a better understanding of what is triggering your urges. It will also help clear your mind and maybe the distraction will help with the intensity of the urges. Personally, this exercise eliminates my urges almost completely by the time I’m finished.
2. Call Or Text A Friend
Talk to someone you trust. Whether it be about your urges and your feelings or just about quite anything. Sometimes even a casual conversation is enough to make us feel loved and supported. Plus talking about something other than urges and feelings can help shift your mood, take your mind off of things and keep you distracted. By the time you’re finished the urges may be completely forgotten.
3. Messy Finger Painting
Sometimes when we feel as though we have a mess in our heads we use self-harm as a way to “let it out”. For times like these messy finger painting is a perfect self harm alternative. Getting your hands dirty and going crazy with the paint and taking the mess from your mind to the painting can release a lot of pent-up emotion and stress.
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4. Go For A Walk
I know that you’re probably used to hearing this one when it comes to advice for almost any mental health issue. Still to be honest this self-harming alternative can be very effective especially if the self harm urges are triggered by anger and tension. Walking is also a great distraction and can help you calm down and think clearly before making a decision you may regret.
5. Feel Your Emotions
This one is much easier said than done. More times than not self harm is used as a way to try and numb your feelings. But anyone who struggles with self harm addiction knows that it doesn’t actually help. It is a momentary solution and the emotions still attack later on, maybe even more intensely. As scary as it may be let yourself feel what you need to feel. Whether it be sadness, anger, anxiety, stress or any other overwhelming emotion try to take it head-on. Let yourself cry, scream, yell or release your emotions in any way needed.
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6. Listen To Music
Music is a great temporary escape from reality. Focusing on the lyrics and beat can help shift your thoughts from the urges. In addition, It helps people regulate their emotions, researchers found. It has the power to change moods and help people process their feelings.
7. Do Something Productive
Self-harm urges can be very consuming. Doing something productive and challenging your mind with something else can often be the key to overcoming SH urges. This can be schoolwork, work, cleaning, organizing whatever it is you need to do. Laying in bed and doing nothing will often lead to giving in to the urges. Being productive will help keep your mind busy and stay distracted. It also gives a sense of self-satisfaction and the negative emotions can turn into positive ones.
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