***If these alternatives are not helping, and you are in crisis please contact your local emergency services (eg.000 - Australia) or one of the helplines in the resources tab (see 'Noteworthy Helplines/Websites for Mental Health and Wellness') such as Lifeline - 13 11 14 (Australia)***
Red pen – running a red pen along where you feel overwhelmed to self-harm can sometimes help. It produces a similar sensation and visually mimics the act of cutting, scratching, or bruising without harming your body. Alternatively, you can also do this on paper.
Ice – running an ice cube along where you feel overwhelmed to self-harm or holding it there, can create a numbing sensation without harming your body
Elastic band – putting an elastic band around your wrist and snapping it creates the sensation of pain without critical harm
Exercise – sometimes when we feel overwhelmed to self-harm we have all this pent up energy and frustration within us. Exercising can help us expel this energy whilst also releasing positive endorphins to our brains (aka Dopamine). Go for a walk, do some yoga, stretch those muscles! Note that you should not overexert yourself, stick to a comfortable and safe intensity.
Boxing – same concept as exercising with the release of large amounts of energy and positive endorphins. Boxing is a great sport especially with those suffering from anxiety, who are often restless. Boxing gets your whole body moving, and easily relieves frustration. Try it with a friend in the comfort of your own home, buy a boxing bag or join a local gym with boxing equipment/classes for added benefits.
Writing – getting your thoughts onto paper can help you re-direct your thoughts and feelings. Writing gives you a space to transfer all that energy and feelings onto paper in a non-harmful way. This can also help de-clutter your mind and bring you some needed clarity.
Drawing – drawing, much like writing is a great way to get your thoughts and feelings out without the need to self-harm. Releasing creative energy and using colours or pictures to express your inner emotions is a fantastic alternative that may even lead to a masterpiece!
Pop on a movie (a personal favourite of mine) - sometimes distracting ourselves by chucking on a movie or TV show we enjoy, can derail our thoughts and make us smile (I'd go with a comedy personally). So grab some popcorn and maybe even invite a friend over to watch with you for that extra support
Call someone – reaching out to someone in times of struggles can definitely be hard sometimes, and may take some courage. However, it is important that we learn to open up to people who are close to us and let ourselves be vulnerable at times. Take a step forward and call a loved one today, or if that is too difficult then send them a text message.
Pets – play with your furry friend and see just how much they love you, and how much your presence in their life is of importance to them. They will love you for it!
Ted talks – listening to ted talks about mental health and anxiety can be helpful in realizing that there are many others with relatable issues out there. You may not feel so alone after listening to them. Some of these talks can offer very helpful insights into mental health issues and good coping methods. (Have a look in the resources tab for "Mental Health Talks You Should Watch Now").
Read - books can transcend you into different worlds, try a new one today. Maybe a fantasy novel, or a good romantic comedy, or even a self-help read. Enjoy the literature of many fantastic authors who have transferred their own energy onto pages, and in the meantime expand your knowledge and vocabulary. I recommend 'Dear Stranger: Letters on the Subject of Happiness' by various authors or The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle.
Photography – take in the beauty of the world around you, the breath of life in humans, in plants and in almost everything around you. How everything is connected by light. Develop a new skill set in the process, learn how to edit your photos professionally and show off some awesome artsy shots!
Cooking (also a personal favourite) – I LOVE to cook, and am constantly trying to increase my culinary knowledge and skills! It takes up a bit of time and keeps my mind off of things when my head is feeling cluttered and I am in a bad headspace. Also completing a recipe gives me a sense of accomplishment which makes me happy, and gives me an appreciation for the hands that help me bake, shake, and sauté.
Music – music has a way of relaxing the soul. Before you act on self-harming, pop on some uplifting music or your favourite soundtrack or artist. Take some deep breaths, close your eyes and try to relax. Or start singing at the top of your lungs and bust a move, whichever floats your boat!
Remember that a temporary solution to often a lifelong challenge, is not the answer. Self-love and recovery is.
You are not alone. stay brave, and stay strong.
Sending my love always,
Herwarcry~
Have you or someone you know had thoughts of self-harming? Have you found any of these self harm alternatives helpful or know any other safe alternatives? Please feel free to share your thoughts in the comment section below :)