1. Snap a rubber band around your wrist.
2. Draw on yourself with sharpie/draw pretend wounds where you want to cut.
3.Go outside
4. Play music
5. For every cut you have, you have to wait one day to cut again.
6. Practice Mindfulness (Meditate)
7. Colour or draw
8. Take a long hot or cold shower
9. Punch something soft
10. Scream at the top of your lungs
11. Get active
12. Practice a hobby
13. Play music
14. Craft
15. Rub an ice cube where you normally self harm
16. Write down your thoughts
17. Write down quotes
19. Write down song lyrics
20. Create stories, songs, or poems
21. Pluck your brows
22. Decorate your room with inspirational quotes (Write them or print them offline)
23. Tear up a page of your thoughts and feelings
24. Tear up old clothing (with a guardian’s permission)
25. Wrap bandages around the area you want to cut
26. Lighthearted movies
27. Paint your nails
28. Write down a list of songs that currently relate to how you’re feeling
Time Distractions
1. Say “I’ll self harm in fifteen minutes if I still want to” and keep going for periods of fifteen minutes until the urge fades
2. Color your hair
3. Count up to ten getting louder until you are screaming
4. Sing on the karaoke machine
5. Complete something you’ve been putting off
6. Take up a new hobby
7. Make a cup of tea
8. Tell and laugh at jokes
9. Play solitaire
10. Count up to 500 or 1000
11. Surf the net
12. Make as many words out of your full name as possible
13. Count ceiling tiles or lights
14. Search ridiculous things on the web
15. Colour coordinate your wardrobe
16. Play with toys, such as a slinky
17. Go to the park and play on the swings
19. Call up an old friend
20. Go “people watching”
21. Carry safe, rather than sharp, things in your pockets
22. Do school work
23. Play a musical instrument
24. Watch TV or a movie
25. Paint your nails
26. Alphabetize your CDs or books
27. Cook
28. Make origami to occupy your hands
29. Doodle on sheets of paper
30. Dress up or try on old clothes
31. Play computer games or painting programs, such as photoshop
32. Write out lyrics to your favorite song
33. Play a sport
34. Read a book/magazine
35. Do a crossword
36. Draw a comic strip
37. Make a chain link out of paper counting the hours or days you’ve been self harm free using pretty colored paper
38. Knit, sew, or make a necklace
39. Make ‘scoobies’ - braid pieces of plastic or lace, to keep your hands busy
39. Buy a plant and take care of it
40. Hunt for things on eBay or Amazon
41. Browse the forums
42. Go shopping
43. Memorize a poem with meaning
44. Learn to swear in another language
45. Look up words in a dictionary
46. Play hide-and-seek with your siblings
47.Go outside and watch the clouds roll by
48. Plan a party
49. Find out if any concerts will be in your area
50. Make your own dance routine
51. Trace your hand on a piece of paper; on your thumb, write something you like to look at; on your index finger, write something you like to touch; on your middle finger, write your favorite scent; on your ring finger, write something you like the taste of; on your pinky finger, write something you like to listen to; on your palm, write something you like about yourself
52. Plan regular activities for your most difficult time of day
53. Finish homework before it’s due
54. Take a break from mental processing
55. Notice black and white thinking
56. Get out on your own, get away from the stress
57. Go on YouTube
58. Make a scrapbook
60. Colour in a picture or colouring book.
61. Make a phone list of people you can call for support. Allow yourself to use it.
62. Pay attention to your breathing (breath slowly, in through your nose and out through your mouth)
63. Pay attention to the rhythmic motions of your body (walking, stretching, etc.)
64. Learn HALT signals (hungry, angry, lonely, tired)
65. Choose a random object, like a paper clip, and try to list 30 different uses for it
66. Pick a subject and research it on the web - alternatively, pick something to research and then keep clicking on links, trying to get as far away from the original topic as you can.
67. Take a small step towards a goal you have.
68. Re-organize your room
69. Name all of your soft toys
70. Play the A-Z game (Pick a category ie. Animals, and think of an animal for every letter of the alphabet
71. Have a lush warm bubble bath with candles!
72. Do some knitting
73. Do some household chores
Alternatives that will give you a sensation (other than pain) without harming yourself:
1. Hold ice in your hands, against your arm, or in your mouth
2. Run your hands under freezing cold water
3. Snap a rubber band or hair band against your wrist
4. Clap your hands until it stings
5. Wax your legs
6. Drink freezing cold water
7. Splash your face with cold water
8. Put PVA/Elmer’s glue on your hands then peel it off
9. Massage where you want to hurt yourself
10. Take a hot shower/bath
11. Jump up and down to get some sensation in your feet
12. Write or paint on yourself
13. Arm wrestle with a member of your family
14. Take a cold bath
15. Bite into a hot pepper or chew a piece of ginger root
16. Rub liniment under your nose
17. Put tiger balm on the places you want to cut. (Tiger balm is a muscle relaxant cream that induces a tingly sensation. You can find it in most health food stores and vitamin stores.)
Source: http://blog.justaskinnyboy.com/selfharm
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