Reason for self-harm

Ways to manage

Once you understand why you are punishing yourself you may wish to experience an intense physical sensation that does not bring harm.

• Holding ice in your hands.
• Flicking an elastic band on your wrist.
• Doing high-intensity exercise for a short period (such as boxing or running).

Remember that whatever you decide to do, to ensure your safety throughout.

Once you understand what sensation is giving you a soothing feeling, you can redirect this behavior.

• Engage in sensory grounding instead.
• Use a weighted blanket or toy.
• Use cold water across your forehead.
• Crying or screaming can offer you a release as well.

Once you understand what you are trying to control or why you need to feel this control, you can try to find control in other areas.

• Journal or document each day.
• Control your urges by choosing to engage in a different activity.
• Use positive affirmations.

When you know that you are trying to make invisible pain visible or ‘real’, you can look for other ways to validate your pain.

• Join a support group struggling with the same challenge.
• Use a red marker and draw the cuts instead (this should be done when working with a mental health practitioner).
• Use art as a medium to create a representation of your pain.

If your self-harm behavior is in preparation for death, it is highly recommended to seek out medical assistance.

This assistance could be in the form of a psychotherapist, your general doctor, or your local hospital.