13 things people want to know about self-harm
A step towards recovery, is a step you must want to take. You can be supported, but ultimately, you must want to develop more helpful ways of coping. Please watch this brave and honest account of how traumatic events promoted famous singer Demi Lovato into an eating disorder and then to an addiction to drugs and alcohol.
Alternative More Helpful Behaviours:
When you sense that your feelings and thoughts are becoming overwhelming, try and find healthier ways to avoid, distract or delay risky behaviours. Some of the following activities may help you, some may not, the process is about testing it out.
REMEMBER DO NOT TRY OR USE ACTIVITIES IF YOU KNOW THEY ARE A TRIGGER FOR YOUR TRAUMA.
Understanding how you feel
What are you are feeling in the moment? Track why you are feeling that emotion and then notice your physical response. So, if you feel angry, why is it you feel angry?
Who is it you could talk to?
List all the good things about you, all your achievements and ambitions
Write a letter to the people who have hurt you then rip it up!
Make a list of all the things you want to do in your future!
Blow up a balloon, pretend the balloon is the person who has hurt you, what would you like to say to them? Then pop the balloon
Being Compassionate with Yourself
Use aromas that are calming in the bath or showerHave a cuddle with someone you feelsafe withCuddle apet or ateddy bearTakeanapHave a comfortingdrink, hot chocolate,or a milk shakeEat somethingwhich iscomfortingUse a lavender andwheat heat bagand cuddle itUse mindfulnessoryoga
Watch a film, programme,You-Tube Doapuzzle Play a gameon your phoneor computer Go forawalk Tidyacupboard Find a recipeand cooksomething Phoneortext someone Readabook Do some gardeningorhousework Plan how you wouldlike to change your life and how you can achieve this
Draw or paint –use different colours and mediumsWrite a story,a poem,or a songKnit orcross stitchMake a collageout of lots of differing materials, textures, and coloursUsephotos of happy times, places, and people, make a collage and write down why these make youhappyWrite a journal/diary entry
Letting it out Physically
Hit something safe, like your pillow or a punch bag!
Scream, out loud or into a cushion
Tear up something safe – paper, magazine, even kitchen roll
Throw balls of paper into a paper bin or against the wall
Put on your headphones, listen to music, choose upbeat happy music?
Dance or do any exercise – play music out loud at the same time
Put an ice cube on the area you would normally cut
Mediation for Self-harm
When you are Feeling Safe and Regulated
This is a time when you can focus on thinking about what is working for you, acknowledge your success – you did this!
Reflect on what your cycle of risky behaviours are, map this out in your journal.
Create a conversation with yourself, think about the negative voice then argue back with a positive voice.
‘I can’t cope with the flashbacks; I need to get rid of the pain’.
ARGUE WITH THE NEGATIVE VOICE
‘You have managed 3 weeks and 2 days without harming, I will go and put on my headphones, my happy music and go for a walk’.
‘I will regret it afterwards.’
You are not alone, there are agencies who can support you, visit our directory page.
Company No: 11080543.
Registered Charity No. 1189120.
Registered Address: 60 Sutton Street,
Flore, NN7 4LE.
T: 07495 539 611 E: firstname.lastname@example.org
COOKIES and PRIVACY
Next know your triggers and what situations bring on urges to engage in a risky behaviour then use distraction techniques to put time between your thought and action. The idea is the more time you put in-between your thought and actions the less likely you are to engage in anything risky. The main thing to remember is if you try a distraction technique and still engage in a risky behaviour that is ok. This is still an accomplishment as you have started to try and change the cycle you are currently in and this is the first step to taking control back of your mind. Be persistent with yourself, each day is a new start to try again.