Alternatives to self-harming


If you’re trying to stop self-harming, there’s no single easy solution. Maybe it’ll be just a question of breaking the habit, maybe you’ll need to talk it out with a counsellor or therapist, maybe there’s something bigger that needs to be resolved first. This list is some things you can try out if you feel like you’re going to self-harm, but would like to try something else… either as an alternative or a distraction.

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Letting off steam

  • Talk to a friend/family member/therapist/crisis line/volunteer-run crisis web chat service (Oh hey! I know one of those!)
  • Go into the recycling and tear up newspapers (or phone books if you’re strong!)
  • Scream!
  • Go to the gym, exercise, dance
  • Draw/sculpt/write what’s upsetting you, then rip/squish/burn it
  • Let yourself cry
  • Crunch ice
  • Learn a new relaxation technique and try it out (like deep breathing)
  • I hear Yoga’s really big these days!
  • Find something in your closet you’ll never wear again and rip it up
  • Squeeze a rubber ball (or stress ball, if you have one)

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Strong physical sensations

  • Hold an ice cube in your hand
  • Run your hands under really cold water
  • Wax your legs (or wherever)
  • Clap hard
  • Take a cold shower
  • Chew on something really hot/strong, like a clove of garlic or a hot pepper

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Kinda like, only different

  • Draw red lines in marker or lipstick where you might cut, or paint where you might scratch
  • Leave glue or clumps of Henna on your hands/arms and peel it off like a scab
  • Use a toothbrush instead of a knife/razor
  • Instead of punishing yourself by self-harming, punish yourself by not self-harming
  • Be aware of the world – say to yourself what you see. “The couch is green. The light is on. I can feel my shoe pinching my foot.” This can sometimes be enough to ground you.

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Distractions

  • Take a hot shower/bath
  • Colour your hair
  • Write out lyrics from your favorite song
  • Learn to swear in another language
  • Name all your soft toys
  • Put a face mask on
  • Listen to (soothing!) music
  • If you feel safe outside, take a walk… maybe even in the rain!
  • Do some cooking
  • Play an instrument
  • Read comics (best comic ever)
  • Play a video game that takes a lot of concentration
  • Plan your ideal holiday in your mind and then try and research it all online
  • Read a really long list of self-harming alternatives =P

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So in a bit of a switch, I left comments on for this page. If you have any alternatives you’d like to suggest, post ‘em! (no, the name and email don’t have to be real)  ** the comments on this page are currently broken, but we should have it up soon! **


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