YOU'RE NOT ALONE

Seeking an Alternative to Self-Harm

Changing your environment can offer a distraction and give you enough time away from self-harm tools that the urge might pass before you return.

also has a calming effect, so try simple outings like:

wandering through your neighborhood visiting a nearby park stopping by a favorite place that helps you feel calm and at peace

It's OK to start slow and progress in small steps.

Not sure about going outside? Try sitting next to an open window to feel the fresh air on your face. From there, you might move to sit on the porch or just outside your door.

can also offer a distraction that helps lift a low mood and relieves some of the most intense pressure of overwhelming thoughts. Many people who self-harm using sports or exercise to help resist the urge.

Working out might be the last thing you feel like doing, of course, and there's no need to force yourself to head to the gym.

Instead, try simple, low-key exercise that doesn't require a lot of energy or equipment:

Try a simple dance or routine. Tip: Find free videos on YouTube. Do some while listening to music or watching a favorite TV show. If you have a dog, head out for a long ramble. If you don't, consider connecting with a friend who does and taking a walk together. Take a quick, short jog.

Crowded environments occasionally feel overwhelming, but sometimes, the background noise and commotion of other people can provide a sense of community and safety and help you feel less alone.

 from friends and loved ones can when you feel like self-harming.

Opening up about how you feel isn't always easy, but it often helps to start by sharing with just one person, someone you trust to offer support without judgment.

How to bring it up

Try saying something like:

"I feel like cutting, but I don't want to. Will you keep me company so I can stay safe?" "I'm trying to stop self-harming, and I could use some support. Can you come over?"

Even if you don't feel ready to offer specific details, try asking for support in a more general way:

"Can we spend some time together? I'm feeling really overwhelmed, and I think it will help to have someone nearby." "I've got a lot on my mind and it's hard to cope. Could I talk to you about how I'm feeling?"

Video chats and FaceTime may not feel quite the same as hanging out in person, but the extra layer of distance they provide could potentially make it easier to open up about.

often provides a temporary escape from painful and overwhelming feelings:

Turning your attention to the lyrics and rhythm can help you focus on something other than your distress. Listening to music could help you.

Putting on a favorite playlist could help you pause the urge to self-harm long enough work through what you're feeling and identify other ways to cope.

The type of music you choose does matter, though. When feeling down, overwhelmed, or lonely, you might prefer to listen to songs that match your mood.

Sometimes, this works to your advantage. could help you process your grief after or, for example.

But music that aligns with your distress may not always offer relief. If you already feel, sadder music could even.

Instead, try:

upbeat or energizing music — think workout, feel-good, or "Get Up!" playlists. classical music, or soothing or relaxing music (depending on your personal tastes, this might include New Age, Celtic, or spa and meditation music) nature sounds

You can find pre-mixed playlists on Spotify, Pandora, or YouTube.

As an alternative to music, try the spoken word with a podcast or audiobook. The nostalgic words of a classic or childhood favorite — even one you've read many times before — can offer a comforting distraction.

Many libraries offer audiobooks online through. You can also access free audiobooks through or.