It may sound useless, but it's surprisingly calming. Think aloud. Talk yourself through things.
Tip: Pick something random like a magazine or book to read aloud.
Hair Dye
If you want a dramatic change, consider dying your hair. Perhaps a new look will give you a big boost in confidence and cheer you up. Plus, the activity in itself is a great distraction.
Tip: If you like to dye your hair frequently, switching to vegetable hair dyes would be a smart decision to lessen the damage done to your hair by the harsh chemicals found in most dyes.
Tip: If you like to dye your hair frequently, switching to vegetable hair dyes would be a smart decision to lessen the damage done to your hair by the harsh chemicals found in most dyes.
Therapy
Therapy has proven to be incredibly beneficial to many people. It is easily the most effective alternative on this list. You can schedule to see a therapist once week, once a month, or even once every 6 months if you'd like. You have many options.
Tip: Don't let a bad experience with a former therapist deter you from returning. It may take a couple tries to find one that you are most compatible with. You have the right to change therapists if you are unsatisfied. In fact, it's normal to not be happy with the very first therapist you try. Don't give up!
Tip: Don't let a bad experience with a former therapist deter you from returning. It may take a couple tries to find one that you are most compatible with. You have the right to change therapists if you are unsatisfied. In fact, it's normal to not be happy with the very first therapist you try. Don't give up!
Go Shopping
Treat yourself to something you enjoy. Consider things that make you feel good about yourself such as new clothes, jewelry, makeup, etc...
Tip: Buy the materials needed for your favorite alternatives.
Tip: Buy the materials needed for your favorite alternatives.
Masturbate
Oh yes, you read correctly.
Masturbation feels great, keeps your hands busy, and gets your mind off everything else. It's a perfect alternative.
Masturbation feels great, keeps your hands busy, and gets your mind off everything else. It's a perfect alternative.
Boondoggle
Boondoggle is a flat plastic lace that can be woven into key chains and used in various other crafts. Purchase a kit (so you are provided with instructions) and start boondoggling!
For those of you who love Napoleon Dynamite, you might be interested to know that Deb is a fellow boondoggler =)
For those of you who love Napoleon Dynamite, you might be interested to know that Deb is a fellow boondoggler =)
Take Your Own Advice
Imagine that a close friend (or stranger even) had the same problem that you have right now and they asked you what they should do, what you would you tell them to do? Follow your own advice.
Often times, we get so consumed in our own drama, we can't think rationally. It helps to be able to step back and look at things from an outsider's point of view to assist you in regaining some logic.
Often times, we get so consumed in our own drama, we can't think rationally. It helps to be able to step back and look at things from an outsider's point of view to assist you in regaining some logic.
Count Your Days
Keep track of how many days you've gone without self-injury. This is a great way to encourage yourself to keep going. Cross out the days on a calendar so you can see it every day.
Tip: If you have slip, see if you can beat your last record.
Tip: If you have slip, see if you can beat your last record.
Write a Song
It doesn't even have to be a good song. Simply write how you feel and make it into lyrics.
Tip: Try writing a funny song.
Tip: Try writing a funny song.
Clouds
If the weather is decent, sit on your porch (or set up a chair outside) and watch the clouds. What shapes, people, animals, or objects can you see?
Plan
Create a plan of action for yourself. Start small. Get out a piece of paper. Write down your goals for the duration of one week. Also write down what method you will use should you feel an urge on one of the weekdays.
HTML
If you're feeling anxious and just need to keep busy, redo the HTML of your profile for any social networking site that you are a member of. If you have your own website, update it.
Gift
If you are feeling bored with the thought of self-harm on your mind, make a gift for a close friend or family member. It can be anything; a card, bracelet, letter, or whatever. Anything will be special to them.
Wall Collage
Cover one of your bedroom walls (or a portion of it) in construction paper. Gather a big stack of magazines, newspapers, and whatever you'd like to use that you don't mind cutting up and gluing. Cut out pictures, words, and phrases that are appealing to you and/or represent your feelings at the time. Then glue them to the paper in any fashion you like, perhaps even making a new larger image with all the little cut-outs. This is now your new wall collage that you can add on to whenever the mood suits you!
Balloons
Buy a cheap bag of balloons and blow up a few. With a permanent marker, write or draw on the balloon. This alternative works best if you cover the balloon with any negative feelings or thoughts you've had recently. Once you're all finished, pop the balloons.
Homework
Do your homework. It can be hard to concentrate at first, but once you get started, it becomes easier. Look at it as you won't be hurting yourself and you'll be getting all your schoolwork turned in.
Stage Blood
Use fake blood to give you the same effect as seeing your own blood.
Tip: Save the fake blood you have left over from Halloween or buy a couple extra tubes so that you always have some on hand.
Tip: Save the fake blood you have left over from Halloween or buy a couple extra tubes so that you always have some on hand.
Rubiks Cube
Purchase a classic Rubik's Cube and try to solve it.
Tip: You can also buy a Bop-It! or a 20Q ball. Any little game that requires thought will work.
Tip: You can also buy a Bop-It! or a 20Q ball. Any little game that requires thought will work.
On the Spot
Collect family and friend photographs (or print some) and set them up on the table (or floor) around you. Your friends and family wouldn't want you to hurt yourself. Hopefully, this will feel as if you're doing it in front of them and discourage you from an urge.
Scented Candles
Choose a candle of your favorite scent and set in a place where it will clearly be the focus of the room. Simply sit or lay back and watch the candle burn, taking in the aroma.
Tip: Please be safe when handling any kind of fire. Make sure there is nothing too flammable near the candle where it can easily catch fire.
Tip: Please be safe when handling any kind of fire. Make sure there is nothing too flammable near the candle where it can easily catch fire.
Cry
Sometimes, a person simply needs a good cry. Don't try to bottle your feelings. Once there is no more room to stash those feelings, they force themselves out. Crying is one of your body's natural ways to relieve stress.
Breathing 1, 2, 3...
Inhale for 1 second, exhale for 2 seconds, inhale for 3 seconds, and so on. See how far you can get and if you can beat your own record!
Collage
Gather old newspapers, magazines, and anything else that has words or pictures that you wouldn't mind cutting up.
Cut out any of those pictures or words that are appealing to you and arrange them on a piece of paper (construction paper works well). Be creative with it.
Tip: Save magazines and newspapers regularly so that you have them on hand in the future. Use one of your smaller collages to serve as a cover for your journal. Collect all of your collages and use them to make a huge collage for your wall!
Cut out any of those pictures or words that are appealing to you and arrange them on a piece of paper (construction paper works well). Be creative with it.
Tip: Save magazines and newspapers regularly so that you have them on hand in the future. Use one of your smaller collages to serve as a cover for your journal. Collect all of your collages and use them to make a huge collage for your wall!
Carving Board
Find or purchase a piece of wood. If there are any construction sites near your house where new homes or whatever are being built, that’s a great place to look. There are tons of wood scrap piles lying around.
Carve into the board instead of into yourself.
Tip: Do NOT use this alternative if you cannot trust yourself with a sharp object! This alternative is recommended for those who are already well into recovery and are aware of their boundaries and triggers.
Carve into the board instead of into yourself.
Tip: Do NOT use this alternative if you cannot trust yourself with a sharp object! This alternative is recommended for those who are already well into recovery and are aware of their boundaries and triggers.
Sticky Hands
Get some classic Elmer's Glue and squirt a dob of it (about the size of a nickel) into the palm of your hand. Rub both hands together until the glue becomes very tacky. Hold your hands tightly together for a couple of minutes before pulling them gently apart. You should be able to peel off bits of glue. Do this until all the glue has been removed. At that point, you shouldn't want to self-injure anymore.
Shred Paper
Get some notebook paper and shred it along the lines. You can also use old newspaper if you'd rather not tear up regular paper.
Tip: Create a project with paper mache using the torn newspaper to use for another alternative. Instead of throwing out the lined paper strips, save them for use in the Note to Self alternative.
Tip: Create a project with paper mache using the torn newspaper to use for another alternative. Instead of throwing out the lined paper strips, save them for use in the Note to Self alternative.
Scream
A lot of sites encourage you to go outside and scream or yell, but I personally think that idea is ridiculous only because you may cause someone to think you are being hurt and will send out the police. Unless you know of a safe place where no one will hear you, I suggest keeping it indoors. Screaming into a pillow works really well. Sometimes we just need to explode. This way you won’t be hurting yourself.
Soaps and Lotions
Soap up a soft sponge or luffa and massage the area you wish to injure. You can use your favorite scented lotion instead and massage it gently into the area. Also, you can use a rougher sponge for a little tougher love.
The idea is to treat yourself, not punish yourself. Being down on yourself all the time is the same as someone else putting you down. It’s mental abuse. Take care of yourself.
The idea is to treat yourself, not punish yourself. Being down on yourself all the time is the same as someone else putting you down. It’s mental abuse. Take care of yourself.
Meditation
Meditation is an excellent method to overcome not only the urges to cut, but also any other emotional complications. It really helps you get your head together and return that balance that you thought you had lost.
There are hundreds of different meditation techniques, so a search on Google will be better than me trying to explain them here.
There are hundreds of different meditation techniques, so a search on Google will be better than me trying to explain them here.
Release
Go ahead and take out your frustration…on something else. Cut up a plastic bottle, break sticks, stab a specified stuffed animal, shred paper, do something. Get it all out. I don’t normally encourage destructive behavior, but in this case it is more constructive being that you are releasing emotions that are dangerous to bottle up. Just make sure you do not take out these emotions on any living creature, including yourself.
Memory
I'm sure you'll remember this game from when you were little.
You'll need to buy a pack of index cards. Fetch some crayons or colored pencils. I don't suggest using markers because the idea is for you not to be able to see it through the card.
Think of simple things you like to do and draw a picture of one on a card. Make sure it’s something fairly easy to draw because you need to have 2 cards with the same picture. Repeat previous until all your cards have a picture. A good amount is 10 cards.
Now shuffle them up as best as you can and then lay them out on the floor, facedown. I prefer to put them in rows of equal length, but you may just spread them out. Flip any 2 random cards and look at the picture. Do they match? If so, take the pair and lay them next to you. If not, make a mental note of the cards’ location and picture. Return them face down into their space. Flip another random pair of cards and look at the pictures.
The idea is to remember each picture and their place and to match as many of the pictures as you can. Time yourself and try to beat your best time. It’s fun!
Tip: Use the process of making the cards as a distraction from an urge and then play with them another time to fight a different urge.
You'll need to buy a pack of index cards. Fetch some crayons or colored pencils. I don't suggest using markers because the idea is for you not to be able to see it through the card.
Think of simple things you like to do and draw a picture of one on a card. Make sure it’s something fairly easy to draw because you need to have 2 cards with the same picture. Repeat previous until all your cards have a picture. A good amount is 10 cards.
Now shuffle them up as best as you can and then lay them out on the floor, facedown. I prefer to put them in rows of equal length, but you may just spread them out. Flip any 2 random cards and look at the picture. Do they match? If so, take the pair and lay them next to you. If not, make a mental note of the cards’ location and picture. Return them face down into their space. Flip another random pair of cards and look at the pictures.
The idea is to remember each picture and their place and to match as many of the pictures as you can. Time yourself and try to beat your best time. It’s fun!
Tip: Use the process of making the cards as a distraction from an urge and then play with them another time to fight a different urge.
Your Reasons
Write down every reason why you want to stop self-injury. Post this list somewhere visible to you or keep it somewhere safe.
One Little Word
Think of one word that best describes how you are feeling. Write it down over and over again on a piece of notebook paper. Doesn't seem so tough now, does it? It's just a little word on a piece of paper.
Understand that this exercise is not to make your feelings seem insignificant, but to help you put your problem into perspective and help you realize that perhaps it's not such an earth-shattering experience as you may have thought. It's simply another stage in your life and you will get through it.
Understand that this exercise is not to make your feelings seem insignificant, but to help you put your problem into perspective and help you realize that perhaps it's not such an earth-shattering experience as you may have thought. It's simply another stage in your life and you will get through it.
Comforting Drinks
Make a glass or mug of your favorite drink.
I always recommend tea because it is always so soothing and is very good for you. Your case may call for some hot chocolate, though =) Whatever will make you feel better and relax a little.
Tip: Drink a warm beverage as opposed to one that is cold.
I always recommend tea because it is always so soothing and is very good for you. Your case may call for some hot chocolate, though =) Whatever will make you feel better and relax a little.
Tip: Drink a warm beverage as opposed to one that is cold.
Your Goals
Take out yet another notebook and write down any hope, dream, or goal you may have. Remember to keep this optimistic. When you are finished with that, write down what actions you must take to obtain these goals.
Lastly, write down how you would feel if you actually obtained your goals. Then ask yourself if it is worth it.
If you want to be happy and if you want things to improve, you must work for it. The things you achieve while working your hardest are always the most rewarding.
Lastly, write down how you would feel if you actually obtained your goals. Then ask yourself if it is worth it.
If you want to be happy and if you want things to improve, you must work for it. The things you achieve while working your hardest are always the most rewarding.
Note to Self
When you feel in a good mood, take out a pen and some paper. Cut strips of paper big enough to write down short messages. Using lined paper will make it easier to cut straight.
Write down every positive thing you can think of whether it's about you, someone you care about, your favorite things, quotes you love, etc...
Write as many as you can.
When you are done, place the strips into a box or a jar and place it somewhere safe. Whenever you feel the urge to self-injure, read one strip at a time until you start to feel better.
Tip: An old shoe box works really well for this. Simply cut a slit into the lid to serve as a slot to put your strips of paper through. For another alternative, decorate the box to help distract you from any urges.
Write down every positive thing you can think of whether it's about you, someone you care about, your favorite things, quotes you love, etc...
Write as many as you can.
When you are done, place the strips into a box or a jar and place it somewhere safe. Whenever you feel the urge to self-injure, read one strip at a time until you start to feel better.
Tip: An old shoe box works really well for this. Simply cut a slit into the lid to serve as a slot to put your strips of paper through. For another alternative, decorate the box to help distract you from any urges.
Discard Your Weapons
One of the beginning steps in quitting self-injury is to throw away whatever you use to hurt yourself. It may sound unimaginable, but once you get it over with, you feel better.
Collect your weapons and toss them into the outside trashcan to discourage you from reaching back in once you've thrown them away.
Tip: I had a hard time letting go of my single-edge industrial razor, so instead of throwing it away, I laminated it to the cover of my scrapbook. This way I would still see it every day, but not be able to use it. Consider doing something like this if you can't bring yourself to throw it away.
Collect your weapons and toss them into the outside trashcan to discourage you from reaching back in once you've thrown them away.
Tip: I had a hard time letting go of my single-edge industrial razor, so instead of throwing it away, I laminated it to the cover of my scrapbook. This way I would still see it every day, but not be able to use it. Consider doing something like this if you can't bring yourself to throw it away.
Read
Sometimes, the problem stems from just wanting to get away from the world for a little while. The perfect way to do this is to read. It's calming, entertaining, and stimulates inspiration. In my opinion, reading is one of the best alternatives.
Tip: Plan a trip to your local bookstore to choose some new books to read. It will help to get you excited and motivate you to sit down and read them when you get down.
Tip: Plan a trip to your local bookstore to choose some new books to read. It will help to get you excited and motivate you to sit down and read them when you get down.
Dance
Put on some loud music and dance. Who cares whether or not you know how to? Just being able to laugh at yourself will do you some good.
If you're into that sort of thing, consider just going to a club and getting it out of your system.
If you're into that sort of thing, consider just going to a club and getting it out of your system.
Spicy and Sour Food
For a sudden urge, you might want to try biting into a food that is either very spicy or very sour. Either flavor will likely make you forget about your urge at least for awhile giving you time to calm down and make better choices.
Make sure you keep these types of foods in your kitchen regularly so you're not caught without.
Make sure you keep these types of foods in your kitchen regularly so you're not caught without.
Temporary Tattoo
Purchase a few temporary tattoos (don't lie, you know you love them). Apply the tattoo to the area you are most likely to cut. The rule is you cannot self-injure until the picture is gone. When the tattoo is fully gone, you should be okay. Simply apply another.
This alternative can also be done in pen containing nontoxic ink. If you do it this way, you get to draw your own picture.
Tip: A temporary tattoo will begin to peel after a few days. Take this opportunity to pick off the flakes as a distraction if an urge to cut arises. If you do manage to get it all off in one sitting, apply a new tattoo.
This alternative can also be done in pen containing nontoxic ink. If you do it this way, you get to draw your own picture.
Tip: A temporary tattoo will begin to peel after a few days. Take this opportunity to pick off the flakes as a distraction if an urge to cut arises. If you do manage to get it all off in one sitting, apply a new tattoo.
Shower
Take a shower. It's relaxing and obviously good for personal hygiene.
Tip: Take a cold shower to help distract yourself.
Tip: Take a cold shower to help distract yourself.
Modeling Clay
Go out and get some modeling clay. You can find it at just about any toy store or crafts store. When you feel depressed and/or feel the need to cut, grab your modeling clay and mold it into something that makes you happy. You can also make something that represents how you are feeling or what you are thinking at that time. Whatever you'd like.
Tip: You can also save it and add onto it each time. If you want, you can even smash it =)
Tip: You can also save it and add onto it each time. If you want, you can even smash it =)
Work
It's never a bad thing to get out into the world and find your place in the work field. A job keeps you busy and you get paid. Do I need to say more?
Random Object
Visually select any object in the room and make as many observations about it as you can. What is the texture like? How much might it weigh? Would it break easily? Anything and everything.
Tip: For extra distraction, write down all your observations on a piece of paper instead of trying to simply keep track in your head.
Tip: For extra distraction, write down all your observations on a piece of paper instead of trying to simply keep track in your head.
Muscle Contractions
A very simple relaxation technique is to choose a muscle and squeeze (contract and hold) it as tightly as you can stand. Hold the contraction for 5 seconds (or longer) and then release it.
Tip: Start with your toes and work your way up.
Tip: Start with your toes and work your way up.
Photography
You don't have to own a fancy camera or have some divine talent to take some photographs. Take some new pictures of yourself, objects, or go outdoors and capture something scenic.
Musical Instrument
If you haven't already, take up a musical instrument. Every musician I've ever known has professed their new-found happiness and inspiration that came from learning to play an instrument. It "changed their lives".
Take up that instrument you always dreamed of being able to play.
Take up that instrument you always dreamed of being able to play.
Sing
Put on your favorite songs and sing along (and don't worry about whether or not you are a talented vocalist) or, if you'd prefer, sing your own songs.
Pets
Pets can be extremely comforting in hard times. They are never biased and all they ask for is a little attention. Take some time out to play with your beloved pets instead of sitting around being depressed.
Television
Distraction is the key. Turn on a little mind-numbing television and watch your favorite shows.
Computer Graphics
Take a break from the hassles of life and open Photoshop or any other photo editing or paint program and create some neat graphics. It's time consuming, expressive, and can help a great deal.
Body Modifications
For a long time I believed that getting tattoos or piercings during times of emotional anguish was the same as self-injury. I still do, but I have come to realize that it is better to have it done professionally than to risk you doing it yourself and causing more damage to yourself than you intended. Also, body modification is a form of self-expression, which is another thing that I support. So, if you are in that self-injurious mood, seek an appointment at a legitimate shop and get your body modifications done by a professional.
The Significant Other
When things get rough in life, break away and take your sweetheart out on a romantic date for just the two of you. If money is an issue, consider free dates like picnics or just lying under the stars. For other ideas, take a look at this article.
Learn
Most of us have some curiosity about something or have always wanted to learn something but never got around to doing so. Now is your chance. Research that nagging curiosity in the back of your mind or take up quantum physics, hehe.
Customization
Choose anything from your room and customize it! Stuffies (stuffed animals), furniture, notebooks, binders, picture frames, pillows, clothing, anything. Add your own sense of style to it.
Written Lyrics
Select some lyrics that you relate to the most. Be sure to aim for those that are positive. Once you have picked your lyrics, proceed to write them with a pen where you wish to cut. Now, whenever you get the urge to cut, you will see the lyrics and hopefully be able to resist self-injuring.
Cloth Doll
Make or buy a cloth doll. Every time you feel the urge to cut, cut the doll first. You must completely sew up its wounds before you can cut. The point is to focus on the sewing rather than the cutting. Typically by the time you are done, the urge to harm yourself will have subsided.
Scenery
Perhaps there is a place in your town with beautiful scenery or you have your own special place that no one else knows about. Whenever you feel the urge, go there or you can always do the next best thing; close your eyes and imagine yourself there.
Tip: If you begin to feel your creative juices flow, use an artistic outlet to express it when you get home.
Tip: If you begin to feel your creative juices flow, use an artistic outlet to express it when you get home.
I.Q. Tests
Taking online I.Q. tests require utmost concentration which makes it a perfect alternative. Two great I.Q. tests can be found at Tickle and FunEducation.
The Glad Game
The Glad Game is very easy and can actually help put you in a better mood. To play, simply start saying out loud or writing down everything that makes you happy. Little things, big things, important things, trivial things, whatever. For example, thing that make me glad are helping people, my boyfriend, penguins, gel pens, etc…
Redecorate
Treat yourself to new surroundings. Go out and buy some new things and redecorate your bedroom or another place that you would prefer.
Religion
Having something to believe in can really help you pull through life and its hardships. Your life is your life and your beliefs are your own beliefs. There is nothing wrong with having doubts that go against the beliefs that you were taught or raised to believe. Take your time and experiment with all types of religions and ways of life before making a decision.
Do Your Part
Sometimes it's easy to beat yourself up because you feel that you haven't done your part for the world. Well, as the saying goes...
"Be the change that you want to see in the world."
There are plenty of ways you can help out your community and world such as adopting a pet, donating to charity, or signing up for community service. Nothing compares to that sense of pride you gain from doing so.
"Be the change that you want to see in the world."
There are plenty of ways you can help out your community and world such as adopting a pet, donating to charity, or signing up for community service. Nothing compares to that sense of pride you gain from doing so.
In the Yard
Being outdoors is very healthy for you psychologically. We are all human and it is in our nature as humans to interact with our planet. Try taking up gardening and yard work. It will keep you busy, help you be one with your environment, and will keep your yard looking oh so pristine.
Organize and Rearrange
Pick a room in your house and rearrange the furniture. Give it a good cleaning and organize all of its contents. It takes work, it's fun, and it will bring a much appreciated change in scenery.
Wax
Do some personal grooming by waxing. No, I'm not kidding. It's painful and productive. Shape those caterpillar eyebrows, get bare legs, or...venture to other regions if you're brave enough.
Tip: Use baby powder to dust the area before applying the wax. Never wax the same spot repeatedly within the same 24 hour period.
Tip: Use baby powder to dust the area before applying the wax. Never wax the same spot repeatedly within the same 24 hour period.
Squeeze Ice
Simply take a piece of ice and squeeze it as hard as you can. Not only is this method a distraction, it is very useful if you find pain to be a form of release.
Tip: Do NOT combine the ice with salt! Contrary to the beliefs of naive teenagers, salt and ice burns are dangerous. You are literally giving yourself frostbite and the welts can stay for weeks.
Tip: Do NOT combine the ice with salt! Contrary to the beliefs of naive teenagers, salt and ice burns are dangerous. You are literally giving yourself frostbite and the welts can stay for weeks.
Sew
Take a trip to a crafts store nearest you or simply dig out some old clothing that you wouldn't mind cutting up or perhaps you may add a bit of your own personal style to an existing article of clothing. The possibilities with sewing are endless. Consider doing a little online research to find good project ideas and patterns.
Exercise
Working out is an excellent and healthy alternative. Having a gym membership would be convenient, but you don't need any special equipment to exercise. If you're unsure about how to get started, consider visiting this article for a little information. You can always do your own searches online for additional help.
Hold Your Breath
Very simple and effective. Hold your breath for as long as you can stand it. It will give you something to focus on.
Positives vs Negatives
Take out a couple pieces of paper. On one sheet, title it "Positives" and the other "Negatives". These will be the positive and negative concepts that are associated with cutting (or any other self-destructive behavior). List each appropriately.
You will soon realize that there is far more negativity that stems from your bad habit and they certainly outweigh any positives.
Tip: Display your chart somewhere that you will see it frequently.
You will soon realize that there is far more negativity that stems from your bad habit and they certainly outweigh any positives.
Tip: Display your chart somewhere that you will see it frequently.
Drive
Driving is an excellent way (one of my very favorites) of toning down the internal drama. Focusing on the repetitive and simple mechanics of driving are a good distraction. Nothing compares to a full tank of gas, your favorite CDs, and everywhere to go.
Tip: Always be safe while driving. Driving while emotionally distraught has the potential to harm you or someone else. Please only use this alternative if you are completely confident of your physical and mental stability as it is meant to help clear your head, not turn you into a deadly weapon.
Tip: Always be safe while driving. Driving while emotionally distraught has the potential to harm you or someone else. Please only use this alternative if you are completely confident of your physical and mental stability as it is meant to help clear your head, not turn you into a deadly weapon.
Don't Be Alone
Despite how badly you long to be alone in your room, force yourself to find some company. We all know what happens when we lock ourselves away with no supervision. Whether it's just sitting in the family room or going to a public place, you'll reduce your chance of a slip by 99%.
Crafts
Crafts are wonderful and productive distractions. You'll concentrate and it will keep your hands busy.
If you are completely new to crafting, a great start would be taking a visit to your local craft store. There are typically a couple isles reserved for kits. These kits include instructions, materials, and all other necessities to complete its particular project. Simply choose a couple that you like and try them out. Pretty soon, you won't need kits and will be able to put together your own projects.
If you are completely new to crafting, a great start would be taking a visit to your local craft store. There are typically a couple isles reserved for kits. These kits include instructions, materials, and all other necessities to complete its particular project. Simply choose a couple that you like and try them out. Pretty soon, you won't need kits and will be able to put together your own projects.
Eat a Balanced Diet
Believe it or not, your diet has a huge influence on how you feel not only physically, but emotionally. It is important for your health in these areas that you eat a balanced diet. Below is a link to a helpful article about foods that can improve your moods.
Go to article...
Go to article...
Bi-monthly Rewards
Every day that you don't give in to any self-destructive behavior, set aside some money. After two weeks, treat yourself to something you enjoy. The more you resist, the more money you will have to spend. You can also do this every month instead.
Tip: Create a customized box/jar for your saved money and place it where it is always visible to you.
Tip: Create a customized box/jar for your saved money and place it where it is always visible to you.
Wash Your Face
Washing your face is a good way of making it easier to stop crying and is distracting enough to help curb spur-of-the-moment urges.
Pamper Yourself
I know that it's hard to even think about being nice to yourself in such a miserable moment, but trust me, if you just stop, take a deep breath, and use this alternative, you will feel so much better.
Your body is your temple. It is the vehicle in which permits you to function and interact with your environment. Instead of hurting it, treat it as if it were your single most valuable possession...
...because it is.
Draw yourself a bubble bath, complete with candlelight and music. Take it easy and relax. If you you'd rather not take a bath, do something else that you really enjoy. The idea is to treat yourself.
Your body is your temple. It is the vehicle in which permits you to function and interact with your environment. Instead of hurting it, treat it as if it were your single most valuable possession...
...because it is.
Draw yourself a bubble bath, complete with candlelight and music. Take it easy and relax. If you you'd rather not take a bath, do something else that you really enjoy. The idea is to treat yourself.
Cook
Cooking can be very fun, relaxing, and tastey too. If you don't already know how to cook, now is a good time to learn!
FoodNetwork.com has almost an endless amount of yummy recipes for you to follow.
FoodNetwork.com has almost an endless amount of yummy recipes for you to follow.
Go For a Walk
Get dressed and go for a walk instead of just sitting in the house and feeling misable. Enjoy the day or night. Consider maybe even going for a power walk to give your body a comfortable work out. Fresh air can really do wonders to improve your mood.
Tip: Please always be safe. Sometimes when we get upset and feel that need to get away, we aren't thinking about the possibilities of danger. Let someone know where you are going before you leave. If you choose to walk at night, stay in public areas such as along a busy street. Avoid listening to music that is loud enough to block out all other sounds. Consider carrying a defensive weapon such as pepper spray (call your local police department to check your city's laws and conditions). Your best option is to walk with a friend.
Tip: Please always be safe. Sometimes when we get upset and feel that need to get away, we aren't thinking about the possibilities of danger. Let someone know where you are going before you leave. If you choose to walk at night, stay in public areas such as along a busy street. Avoid listening to music that is loud enough to block out all other sounds. Consider carrying a defensive weapon such as pepper spray (call your local police department to check your city's laws and conditions). Your best option is to walk with a friend.
Comfort Object
A comfort object is anything that gives you a feeling of security. It can be absolutely any object.
If you do not already have a comfort object, choose something (preferably something small that you can hold) that is appealing to you in any way. Simply spend a lot of time with or near it and before long, you'll come to find you have developed an attachment to it.
Whenever you are upset, get your comfort object. You may be surprised just how much it can really help.
If you do not already have a comfort object, choose something (preferably something small that you can hold) that is appealing to you in any way. Simply spend a lot of time with or near it and before long, you'll come to find you have developed an attachment to it.
Whenever you are upset, get your comfort object. You may be surprised just how much it can really help.
Draw
Before you start whining about how bad you are at it, realize that the point is to give you an expressive outlet to help you relax, concentrate, and hopefully relieve your urges. Whether you're incredibly gifted or haven't graduated from stick figures, this alternative is perfect for anyone.
Take out some paper and a pencil (or whatever media you prefer) and draw a picture. It may be something in your room or just a thought from your mind. Perhaps you'd just like to scribble and doodle random designs. There isn't a bad choice here.
Take out some paper and a pencil (or whatever media you prefer) and draw a picture. It may be something in your room or just a thought from your mind. Perhaps you'd just like to scribble and doodle random designs. There isn't a bad choice here.
Write
Whether you enjoy writing poetry, fiction, free-style, or all of the above, writing is an excellent form of self expression and release.
Consider adding your work to your scrapbook or share it with an audience if you'd like. It's always nice to be able to come back and read things you've written in the past.
Consider adding your work to your scrapbook or share it with an audience if you'd like. It's always nice to be able to come back and read things you've written in the past.
Listen To Music
Listening to music, as we all know, can be wonderfully therapeutic. I do suggest listening to something up-beat if you're in a crappy mood because sad songs can worsen how you feel instead of help. However, you know yourself better than anyone, so if you get the most benefit from listening to somber songs you can relate to, then do so.
Journal
Expressing yourself and your thoughts are essential in being successful. Bottling up emotions will eventually lead to a breakdown as soon as there is no more room left to stash those feelings.
Get in the habit of keeping a journal. Start an online journal if you appreciate response from the public, or start a traditional pen and paper journal if you are concerned about privacy. Each have their own advantages.
Typically, just the activity of updating your journal is enough to curb urges.
Get in the habit of keeping a journal. Start an online journal if you appreciate response from the public, or start a traditional pen and paper journal if you are concerned about privacy. Each have their own advantages.
Typically, just the activity of updating your journal is enough to curb urges.
Coloring Pages
Who doesn't love to color? There's no reason for why only kids get to have all the fun!
Go to your local bargain store and choose a couple coloring books. Thankfully, they are extremely cheap, so feel free to go overboard. Don't forget the crayons (or colored pencils).
Save your pictures or even add them to your scrapbook.
Go to your local bargain store and choose a couple coloring books. Thankfully, they are extremely cheap, so feel free to go overboard. Don't forget the crayons (or colored pencils).
Save your pictures or even add them to your scrapbook.
Colored Bracelets
The idea here is to wear bracelets of specific colors correlating to people or concepts that you strongly care about. For example, to represent my best friend, I'd wear a bracelet that is purple because it is her favorite color. Maybe my goal is to not have any slips before October. I could represent that goal with an orange bracelet. Wear as many that will fit if you want, haha.
This alternative will give you a tangible and constantly visible reminder of things that have substantial significance that will help deter you from self-injury.
Tip: Many people choose yarn for this project, but yarn deteriorates easily, especially if you plan not to remove the bracelets during bathing and other activities. I suggest taking a trip to your local craft store and purchasing a more durable material such as craft thread, which is shown below.
This alternative will give you a tangible and constantly visible reminder of things that have substantial significance that will help deter you from self-injury.
Tip: Many people choose yarn for this project, but yarn deteriorates easily, especially if you plan not to remove the bracelets during bathing and other activities. I suggest taking a trip to your local craft store and purchasing a more durable material such as craft thread, which is shown below.
Puzzles
Purchase a couple good old fashioned puzzles. They work wonders for distraction. Consider saving your completed works with puzzle glue for sentimental purposes.
Tip: Have a few smaller puzzles on hand to save time and preparation in the case an urge is sudden. I recommend the larger puzzles for sessions where you aren't hurried.
Tip: Have a few smaller puzzles on hand to save time and preparation in the case an urge is sudden. I recommend the larger puzzles for sessions where you aren't hurried.
Online Games
Playing online games is a perfect way to distract yourself for long periods of time. Choose simple and repetitive games to calm yourself or pick a challenging game that requires a lot of thinking to get your mind off things.
There are a handful of quality sites that offer free online games. I'm on Neopets all of the time. Another good gaming site is Pogo.
There are a handful of quality sites that offer free online games. I'm on Neopets all of the time. Another good gaming site is Pogo.
Phone Your Friend
There are times when an urge can easily be put to rest by something as simple as talking to a friend.
Despite what you may think, many friends are willing to lend an ear for you. I've come to realize that many people feel they are being a "burden" by calling a friend for help. Nonsense. As long as you be sure to remain you own best advocate and only be dependent on yourself, your friends will want to help you succeed.
This doesn't necessarily need to be on the telephone. Email, instant messengers, and other means are just as useful. You may even feel more comfortable expressing yourself through text.
Despite what you may think, many friends are willing to lend an ear for you. I've come to realize that many people feel they are being a "burden" by calling a friend for help. Nonsense. As long as you be sure to remain you own best advocate and only be dependent on yourself, your friends will want to help you succeed.
This doesn't necessarily need to be on the telephone. Email, instant messengers, and other means are just as useful. You may even feel more comfortable expressing yourself through text.
Scrapbook
I believe the journey of recovery is a difficult, but strangely beautiful thing. Sometimes the distance you've covered so far is hard to recognize and appreciate. So, documenting your progress and hardships in a unique and expressive way can be essential.
Create your own scrapbook!
For mine, I used a basic three-ring binder with a transparent viewing sleeve. Why a viewing binder? With this particular binder, you can create your own cover with whatever you want and simply slide it into the sleeve where it will be protected.
I hole punched a small stack of colored construction paper and placed them inside to offer a durable workspace for my pages.
Use clippings, drawings, writings, and other small items to personalize each page.
Whenever you are feeling down or perhaps particularly happy, add to your scrapbook in whichever way suits your mood.
Create your own scrapbook!
For mine, I used a basic three-ring binder with a transparent viewing sleeve. Why a viewing binder? With this particular binder, you can create your own cover with whatever you want and simply slide it into the sleeve where it will be protected.
I hole punched a small stack of colored construction paper and placed them inside to offer a durable workspace for my pages.
Use clippings, drawings, writings, and other small items to personalize each page.
Whenever you are feeling down or perhaps particularly happy, add to your scrapbook in whichever way suits your mood.
Rubber Band
This is the most commonly used alternative for self-injury. It seems to be very effective for most people.
Simply keep a rubber band on your wrist at all times. Whenever you feel an urge, snap the rubber band.
When I used this method, I found that hair ties with a little metal cuff worked better for me than the rubber band. A hair tie is more comfortable to wear on your wrist for extended periods of time and looks innocent to everyone else other than you.
Most hair ties now are connected with glue or are seamless (to give you the "ouchless" quality), but I'm sure there are still some classic ones lingering around. Below is a picture.
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