Self Harm Alternatives
āāāāāāāāāāāāāāāā
If you self-harm to express pain and intense emotions, you could:
Paint, draw, or scribble on a big piece of paper with red ink or paint
Start a journal in which to express your feelings
Compose a poem or song to say what you feel
Write down any negative feelings and then rip the paper up
Listen to music that expresses what youāre feeling
āāāāāāāāāāāāāāāāāāā If you self-harm to calm and soothe yourself, you could:
Take a bath or hot shower
Pet or cuddle with a dog or cat
Wrap yourself in a warm blanket
Massage your neck, hands, and feet
Listen to calming music
āāāāāāāāāāāāāāāāāāā
If you self-harm because you feel disconnected or numb, you could:
Call a friend (you donāt have to talk about self-harm)
Take a cold shower
Hold an ice cube in the crook of your arm or leg
Chew something with a very strong taste, like chili peppers, peppermint, or a grapefruit peel
Go online to a self-help website, chat room, or message board āāāāāāāāāāāāāāāāāāā
If you self-harm to release tension or vent anger, you could:
Exercise vigorouslyārun, dance, jump rope, or hit a punching bag
Punch a cushion or mattress or scream into your pillow
Squeeze a stress ball or squish Play-Doh or clay
Rip something up (sheets of paper, a magazine)
Make some noise (play an instrument, bang on pots and pans)
āāāāāāāāāāāāāāāāāāā
Substitutes for the cutting sensation
Use a red marker pen to draw on your skin where you might usually cut.
Rub ice cubes over your skin where you might usually cut.
Place rubber bands on your wrists, arms, or legs, and snap them instead of cutting.
