Alternatives to Self-Injury
The Fifteen Minute Rule
Put off hurting yourself for fifteen minutes, if you still feel the impulse after the fifteen minutes you're free to SI. During the wait, try some of these suggestions.
- Take a Deep Breath. Close your eyes. Count backwards from ten. Self-soothe by reassuring yourself that everything's going to be ok.
- Get physically away from any triggers or things you have harmed yourself with or locations you have harmed yourself in. Find a comfortable place where you feel safe.
- Fill out an impulse log.
- Journal. LiveJournal is good for this.
- Draw, scribble, paint, or doodle, and then feel free to submit them here.
- Do something calming like take a shower, wash your hands, or gently comb your hair.
- Reach out for someone. Calling up a friend, your therapist, or a crisis hotline can be very helpful.
- Pray or talk to a loved one who's not there.
- Listen to music to help yourself vent or to soothe yourself, but try to stay away from triggering music.
- Hug a teddy bear.
- Let yourself cry!
- Make a list of positive affirmations.
- Imagine a place where you've felt safe.
- Use guided imagery. (mp3's available here soon.)
- Sing a song.
- Read a book.
- Play with Play-doh. (Sounds silly, but its very soothing.)
- Repeat to yourself, "I feel ____. It's ok to feel ____."
- Take a walk.
- Do tai chi or yoga.
- Meditate.
- Dance.
- Bond with your animals.
- Clean your house.
Try contracting with yourself, your therapist, or someone else you whom you trust. Sometimes, in your most difficult periods, signing a 24 hour no-harm contract is needed to help you get through.