I found this list online and thought maybe you guys might find some of the ideas useful.
These might help when you are feeling angry/ restless:
� Scribble on photos of people in magazines
� Viciously stabbing an orange!
� Throwing an apple/pair of socks against the wall
� Having a pillow fight with the wall
� Screaming very loudly
� Tearing apart newspapers, photos, magazines or phonebooks
� Go to the gym, dance, (exercise)
� Listening to music and singing along loudly
� Draw a picture of what is making you angry
� Beat up a bear!
� Pop bubble wrap
� Pop balloons
� Splattering paint
� Scribbling on a piece of paper until the whole page is black
� Throwing darts at a dartboard
� Go for a run
� Write your feelings on paper then rip it up
� Repetitively write down how you feel e.g. angry
� Use stress relievers
These work by giving a sensation (instead of pain) but without hurting yourself
� Hold ice in your hands/against arm/ in mouth
� Run your hands under freezing cold water
� Snap a rubber band/ hair band against your wrist
� Clap your hands until it stings
� Wax your legs!
� Drink freezing cold water
� Splash your face with cold water
� Put PVA glue on your hands then peel it off
� Massage where you want to hurt yourself
� Take a hot shower/bath
� Jump up and down to get some sensation in your feet.
These work by distracting you/ taking up some time
� Say 'I'll self harm in 15 minutes if I still want to' then after 15 minutes the urge might have gone. If not, see if you can go another 15.
� Colouring your hair
� Count up to ten getting louder until you are screaming
� Sing on the karaoke machine
� Complete something you've been putting off
� Take up a new hobby
� Make a cup of tea
� Telling and laughing at jokes
� Play solitaire
� Count up to 500 or 1000
� Surf the net
� Make as many words out of your full name as possible
� Count ceiling tiles/lights
� Search ridiculous things on the web (i recommend http://www.stumbleupon.com/ )
� Colour co-ordinate your wardrobe
� Play with a slinky
� Play with toys
� Go to the park and play on the swings etc.
� Call up an old friend
� People watching
� Carry safe things in your pockets rather than sharps
� Do school work
� Play a musical instrument
� Watch a film/TV
� Paint your nails
� Colouring in
� Alphabetise your CDs/books
� Origami (to occupy your hands)
� Doodling on sheets of paper
� Dressing up
� Computer games
� Write out lyrics to your favourite song
� Read a book/magazine
� Do a crossword
These ones are just weird or funny- if nothing else they will make you laugh!
� Crawl on all fours and bark like a dog.
� Make weird noises (eg. Animal noises)
� Run around the garden screaming
� Laughing for no reason whatsoever
� Make funny faces in a mirror
These might help when you are feeling sad/guilty/want to 'punish' yourself
� Congratulate yourself on each minute you go by without self harming
� Look at the sky
� Instead of punishing yourself by self harming, punish yourself by not self harming
� Call a friend and ask for company
� Buy a cuddly toy (collect them maybe)
� Give someone a hug
� Put a face mask on
� Watch a favourite TV programme/ film
� Eat something ridiculously sweet!
� Cuddle a soft toy (eg. One of the bears in the kitchen)
� Remember a happy moment and relive it for a while in your head
� Treat yourself to some chocolate
� Try to imagine the future and plan things you want to do
� Look at things that are special to you (eg. Photos)
� Be nice to someone, makes you feel good about yourself eg. Compliment someone
� Make sculptures (clay/plasticine)
� Watch fish
� Let yourself cry
� Play with a pet
� Have/give a massage
These might help if you are feeling scared/panicky/unreal
� See, hear and feel -5 things, then 4, then 3 etc (It makes you focus on your surroundings and works to calm you down.)
� Listen to soothing music
� Name all of your soft toys
� Hug a pillow
� Hyper focus on something
� Do a 'reality check list' ,write down all the things you can list about where you are now (e.g. It is the 15th September 2010, I'm a room and everything is going to be alright
� Give someone a hug (with permission!)
� Drink herbal tea
� Crunch ice
� Hug a tree
� Go for a walk (only if it feels safe)
� Feel your pulse (to prove you're alive)
� Cuddle a soft toy
These might put you off the idea of harming yourself:
� Think about how you don't want scars
� Treat yourself nice
� Remember you don't have to hurt yourself just because the thought comes into your head
� Create a safe place for you to go
� Acknowledge that self harm is harmful behaviour- say 'I want to hurt myself' rather than 'I want to cut'
� Repeat to yourself 'I don't deserve to be hurt' even if you don't believe it
� Remember that you always have the choice not to cut- it's up to you what you do
� Think about how you will feel afterwards, eg. Guilty?
� Remind yourself that the urge to self harm is impulsive. You will only feel like cutting for short bursts of time.
� Avoid temptation
� Get your friends to make you friendship bracelets- wear them around your wrists to remind you of them when you want to cut
� Be with other people
� Make your own list of things to do instead of self harm.
� Make a list of your positive things and why you don't deserve to be hurt
These might help if you want to see blood:
� Draw on yourself with red pen or body paint
� Cover yourself with plasters where you want to cut
� Make 'wounds' with make-up eg. Lipstick!
� Put on fake tattoos
Confused: to help you work through and understand your feelings:
� Phoning someone, talking
� Make a collage of how you feel
� Negotiate with yourself
� Identify what is hurting so bad that you need to express it in this way
� Write in a diary
� Try to work out why you feel like self harming
� Fill in a questionnaire 'Why do I feel like self harming?'
� Talk to a member of staff
� Make lists of everything (e.g. blessings in your life)
� Make a notebook of song lyrics that you relate to
� Call a helpline
� Write a letter to someone telling them how you feel (you don't have to send it if you decide not to.)
Last edited by squirrelspit : 15-09-2010 at 03:43 AM.
I love that list, so helpful to be able to recognise the urge behind why you want to self harm and then address that (like, if you want to see blood to specifically tailor your distraction to that can really alleviate the urge).
Something I can do for hours (not when I get urges but when I am procrastinating from anything) is comic websites! Find your favourite and then just keep clicking "next" and view all the ones online... seriously addictive. And fun too :)
What I found works quite well is making a "happy box" or "memory box". It's a good distraction to start with and then after that you've got something you can go back to time and time again.
Also, writing random letters to your friends and posting them. Turns out my friends loved that they randomly recieved a massive peice of paper with "by the way i love you!" written on it through the post. Maybe I just have simple friends :p
Thanks for the list! I'd not seen some of these ideas before. :)
I'd add to "carry safe things in you pocket instead of sharps" that I've taken to writing myself little notes with an alternative idea (like something from this list) written on it so that when I feel SI-ish I have a reminder of other things I can do.
Silence can be golden but gold can sometimes suffocate
Like that girl in that James Bond film, too late to respirate
Tragedy can be plain to see with lights and sirens
But sometimes it ain't quite so clear, Domestic Silence
Mines a bit stupid tbh, but my OH's mum gave me a stone which her mum gave her.
And it's her 'stress stone' which you rub real hard when you get worked up.
I find it quite helpful tbh, and it's nice and small and can fit in my purse or backpocket if I'm going out :)
Because every person, no matter what age, no matter what size, no matter what height, every person, is goddamn beautiful <3
Make a video. I like to make little music videos for my horse. I pick out a song and then add pictures, quotes,riding clips, etc. Sometimes they are how much I love him and sometimes how he helps me cope. Its fun, distracting, sometimes healing. I also find that when I cant be with him physically (barn is closed, no transportation, etc etc) its a way I can be with him.
You will find that having is not so pleasing a thing as wanting. It is not logical, but is often true-Spock
I'd rather have a goddam horse. A horse is at least human, for God's sake. ~J.D. Salinger, The Catcher in the Rye