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distraction techniques

piggy1401

Hi everyone,

I struggle with self-harm, on Monday it was 173 days since I last did it and then I failed and cut myself. And now I am finding it really difficult to stop the urges. previously I had been telling myself that I was too close to 200 to do it (i had set myself the goal of getting to 200) however now I am on 2 hours and that feels like nothing and I keep doing it.

I need some help. I need some ideas on how to stop myself from cutting because I would really like to stop.

thanks 

Alisha xx

Parents

  • Hi, Congratulations on your 173 days! That's an amazing achievement! I wish you luck in the next 200! the techniques that work for me are trigger dependent.

    Sensory overload needs sensory distractions, holding or chewing ice, touching and rubbing some of my favourite soft textures, music, and spinning in a circle

    Social/emotional overload needs brain distractions. For me I go for maths problems, creative work like crochet or drawing, playing music, journaling, Also talking to someone if there is a really specific trigger

    Other techniques I have been recommended that I haven't found useful for me personally but I know others do: doing intense exercise eg burpees or pushups, drawing on the place you wish to cut (either as a representative of the cut or something like a butterfly that you would have to cut through in order to cut), having a hot bath, putting on an elastic band and twanging it against your wrist, going on a walk, making your favourite food and eating it. Breathing exercises, creative writing, 

    Hope one of these was helpful, the app Calm Harm also has many useful ideas and it can walk you through them. 

    Congratulations again, 

Reply

  • Hi, Congratulations on your 173 days! That's an amazing achievement! I wish you luck in the next 200! the techniques that work for me are trigger dependent.

    Sensory overload needs sensory distractions, holding or chewing ice, touching and rubbing some of my favourite soft textures, music, and spinning in a circle

    Social/emotional overload needs brain distractions. For me I go for maths problems, creative work like crochet or drawing, playing music, journaling, Also talking to someone if there is a really specific trigger

    Other techniques I have been recommended that I haven't found useful for me personally but I know others do: doing intense exercise eg burpees or pushups, drawing on the place you wish to cut (either as a representative of the cut or something like a butterfly that you would have to cut through in order to cut), having a hot bath, putting on an elastic band and twanging it against your wrist, going on a walk, making your favourite food and eating it. Breathing exercises, creative writing, 

    Hope one of these was helpful, the app Calm Harm also has many useful ideas and it can walk you through them. 

    Congratulations again, 

Children