Safe Self Harm Alternatives

Safe Self Harm Alternatives

REDIRECTION

  • Snap elastic bands on your wrist. 

  • Use stage makeup to create, instead of injure. 

  • Draw on your arm (or the area you wish to harm).

  • Draw on paper and draw the harm you're imagining. 

  • Take a hot shower.

  •  Use shower scrub/exfoliating body wash on your body, then rinse it off. 

  •  Draw over old scars, which should relieve urges. 

  • Bite into a chilli. 

  • Make a fake arm out of plasticine and cut into the plasticine. Carefully then pour red food dye/fake blood into the cut.

  • Drawing on yourself in red marker. Putting plasters or bandages on where you wish to self harm.

  • Putting henna or fake tattoos on, and peeling them off.

  • Make ice cubes with red food colouring and rub/hold them where you want to harm.

  • Squeeze ice cubes.

  • Chew a plastic fidget toy.

REINFORCEMENT 

  • Think about how much care scars need in the summer.

  •  Think about not wanting scars in the future. (when it's got better). 

  • Set yourself a target (eg. 10 minutes) and you promise yourself not to harm in this time. Repeat as many times as necessary until the feelings pass. 

  • Snap a glowstick, then tell yourself you can't harm until the stick stops glowing.

  • Blow up a balloon, then tell yourself you can’t harm until its gone down/popped.

  • Reward yourself with your favourite movie/treat/task once you get to the end of your goal.

PHYSICAL 

  • Exercise 

  • Going to the gym

  •  Punching a punch bag 

  • Have a pillow fight with the wall 

  • Shouting and screaming

  •  Play with a stress ball

  • Plucking your eyebrows 

  • Taking your anger out on a soft toy

  •  Ripping paper into small pieces 

  • Popping Balloons

  • Dancing 

  • Throw socks at the wall 

  • Stamp your feet with shoes on 

  • Play catch up with a ball 

  • Play tuggy with your dog 

  • Playing swingball 

  • Go for a fast-paced walk 

  • Go on a bike ride 

  • Go on a drive (if you legally can)

CREATIVE

  • Writing poetry, journals, letters, stories

  • Doodling or scribbling on paper 

  • Playing a musical instrument

  • Singing

  • Knitting 

  • Sewing

  • Crocheting 

  • Drawing or painting 

  • Origami 

  • Paper Maché 

  • Singing 

  • Making a mixtape or music playlist

FUN

  • Watch your favourite to show 

  • Going to see a film/watch a dvd 

  • Scroll social media 

  • Surf the internet

  • Listen to new music 

  • Organise your playlists

  • Dressing up, glamorous or silly 

  • Finger paint 

  • Colouring in 

  • Do brain games - wordsearch etc 

  • Play with play dough or modelling clay 

  • Start a craft project 

  • Jump in puddles 

  • Hunt for things on ebay

  • Plan your dream holiday 

  • Plan a fake party 

  • Look for your perfect house 

  • Make words out of your full name 

  • Playing computer games 

  • Design a board game 

  • Make a dream board

  • Colour or scribble over people in magazines 

  • Go to the zoo and rename all the animals

  • Build things from lego, destroy from them and rebuild it

  • Play with a fidget toy

  • Go shopping to treat yourself 

  • Name all your soft toys 

  • Play with a slinky

COMFORTING 

  • Cuddling a soft toy/pillow

  • Allowing yourself to cry 

  • Sleeping

  • Taking a shower or bath

  • Drink hot chocolate 

  • Wearing pyjamas and watch daytime TV 

  • Have a massage or massage your own hands/feet 

  • Cuddle up under a blanket/have a duvet day

 CONSTRUCTIVE

  • Do school work, homework or paperwork

  • Write a to do list 

  • Untangle necklaces, cables etc

  • Organise your room, clothes and photographs

  • Cleaning

  • Organising CDs, DVDs and books 

  • Read a book 

  • Declutter your phone

  • Do some cooking or baking

  • Call a helpline for support 

  • Polish the furniture

  • Do some house chores

  • Reply to social media posts/messages 

  • Write a list of everything positive in your life 

  • Take up a new hobby 

  • Shred old letters 

  • Dye your hair 

  • Do self care 

  • Squash cans for recycling

  • Gardening

  • Call family or friends 

  • Help someone 

  • Donate to an online cause 

  • Write your feelings down 

  • Journal 

  • Pull tarot cards 

  • Make a new phone lock screen 

  • Meditate or do mindfulness


HELPLINES

  • Samaritans - Call 116 123 
  • YOUNGMINDS - CALL 0208 215 2243 
  • 7CUPS - https://www.7cups.com 
  • SANEline - CALL 0300 304 7000
  • Campaign Against LIVING MISERABLY (CALM) - CALL 0800 58 58 58
  • Papyrus HopeLine - CALL 0800 068 41 41 
  • SHOUT - text SHOUT to 85258

*Disclaimer: we are not medical professionals, nor do we claim to be. All information is based off of online research and therapist advice I've received myself. 

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