Turning self harm into self care

 Postpone the urge to self harm by ......

  • Counting slowly backwards from 10 to 0 whilst breathing deeply
  • Ask yourself to wait 10 minutes before taking action - then try to extend for another 10 minutes and so on until the feeling gets less distressing
  • Wrap the object that you harm yourself with up in paper. Add extra layers ( like "Pass the Parcel" ), and place a written positive thought on each layer. Makes as many layers as possible, so that it takes a long time to unwrap

De-Stress

  • Reduce as much stress as possible in your life.
  • Eat healthily, get plenty of sleep and regular exercise - these all help to lift your mood and produce "feel good" chemicals in the brain
  • Listen to music or a relaxation tape
  • Get absorbed in a book or film to take your mind off your worries for a little while
  • Plan your day to avoid rushing and anxiety from being unprepared

Express.....

  • Your feelings to someone you trust and who you feel will understand
  • Write your thoughts down - text or use the inernet if talking face to face is too difficult
  • Link into a self help group or online help group with people who have experienced similar things and can give advice on how to gain control
  • Direct your pain, anger, anxiety, sadness etc. into writing, music, art , sport, etc
  • Express your feelings by punching a pillow or mattress
  • Seek counselling or one to one support

Distract ....

  • Yourself by looking for 5 things around you - one for each of the 5 senses

Build Up ....

  • Your self confidence by achieving small tasks each day - congratulate yourself for doing them despite feeling so sad
  • Increase your self esteem by writing down 5 good things about yourself - or get friends to do this for you. Keep them somewhere that you will get to see them each day

Exchange ...

  • The self harm for something that will give the same relief without the damage, e.g.
    • plunge your hand into a bowl of ice
    • use a red felt tip to draw cuts onto your skin, then drip water onto them to make them "bleed"
    • wear an elastic band around your wrist and "ping" it

 

REMEMBER - YOU ARE NOT ALONE

YOU ARE NOT TO BLAME

HELP IS AVAILABLE

IT CAN GET BETTER