Disclaimer: Below is a list of things to do instead of cutting, burning, bruising, or any other form of self harm. Please keep in mind that unfortunately, not everything on this list will work for everyone. So, if you try something and it doesn't work for you, don't get discouraged! Some of these choices are complicated, and you might want to utilize the help of a therapist or trusted friend when undertaking them. Recovery is not a process that can be walked through alone, so don't be afraid to reach out for help.
Alternatives for when you're feeling angry or restless:
•Masturbate. I know it sounds funny but it can get your mind off of things and calm you.
•Scribble on photos of people in magazines
•Viciously stab an orange
•Throw an apple/pair of socks against the wall
•Have a pillow fight with the wall
•Scream very loudly
•Tear apart newspapers, photos, or magazines
•Go to the gym, dance, exercise
•Listen to music and sing along loudly
•Draw a picture of what is making you angry
•Beat up a stuffed bear
•Pop bubble wrap
•Pop balloons
•Splatter paint
•Scribble on a piece of paper until the whole page is black
•Filling a piece of paper with drawing cross hatches
•Throw darts at a dartboard
•Go for a run or a walk
•Write your feelings on paper then rip it up or burn it
•Use stress relievers
•Build a fort of pillows and then destroy it
•Throw ice cubes at the bathtub wall, at a tree, etc
•Get out a fine tooth comb and vigorously brush the fur of a stuffed animal (but use gentle vigor)
•Slash an empty plastic soda bottle or a piece of heavy cardboard or an old shirt or sock
•Make a soft cloth doll to represent the things you are angry at; cut and tear it instead of yourself
•Flatten aluminium cans for recycling, seeing how fast you can go
•On a sketch or photo of yourself, mark in red ink what you want to do. Cut and tear the picture
•Break sticks
•Cut up fruits
•Make yourself as comfortable as possible
•Stomp around in heavy shoes
•Play handball or tennis
•Yell at what you are breaking and tell it why you are angry, hurt, upset, etc.
•Buy a cheap plate and decorate it with markers, stickers, cut outs from magazines, words, images, what ever that expresses your pain and sadness and when you're done, smash it. (Please be careful when doing this)
Alternatives that will give you a sensation (other than pain) without harming yourself:
•Hold ice in your hands, against your arm, or in your mouth
•Run your hands under freezing cold water
Snap a rubber band or hair band against your wrist
•Clap your hands until it stings
•Wax your legs
•Drink freezing cold water
•Splash your face with cold water
•Put PVA/Elmer's glue on your hands then peel it off
•Massage where you want to hurt yourself
•Take a hot shower/bath
•Jump up and down to get some sensation in your feet
•Write or paint on yourself
•Arm wrestle with a member of your family
•Take a cold bath
•Bite into a hot pepper or chew a piece of ginger root
•Rub liniment under your nose
•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.)
Alternatives that will distract you or take up time:
•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
*Color your hair
•Count up to ten getting louder until you are screaming
•Sing on the karaoke machine
•Complete something you've been putting off
•Take up a new hobby
•Make a cup of tea
•Tell and laugh at jokes
•Play solitaire
•Count up to 500 or 1000
•Surf the net
•Make as many words out of your full name as possible
•Count ceiling tiles or lights
•Search ridiculous things on the web
•Color coordinate your wardrobe
•Play with toys, such as a slinky
•Go to the park and play on the swings
•Call up an old friend
•Go "people watching"
•Carry safe, rather than sharp, things in your pockets
•Do school work
•Play a musical instrument
•Watch TV or a movie
Paint your nails
•Alphabetize your CDs or books
•Cook
•Make origami to occupy your hands
•Doodle on sheets of paper
•Dress up or try on old clothes
•Play computer games or painting programs, such as photoshop
•Write out lyrics to your favorite song
•Play a sport
•Read a book/magazine
•Do a crossword
•Draw a comic strip
•Make a chain link out of paper counting the hours or days you've been self harm free using pretty colored paper
•Knit, sew, or make a necklace
•Make 'scoobies' - braid pieces of plastic or lace, to keep your hands busy
•Buy a plant and take care of it
•Hunt for things on eBay or Amazon
•Browse the forums
•Go shopping
•Memorize a poem with meaning
•Learn to swear in another language
•Look up words in a dictionary
¥Play hide-and-seek with your siblings
•Go outside and watch the clouds roll by
•Plan a party
•Find out if any concerts will be in your area
•Make your own dance routine
•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
•Plan regular activities for your most difficult time of day
•Finish homework before it's due
•Take a break from mental processing
•Notice black and white thinking
•Get out on your own, get away from the stress
•Go on YouTube
•Make a scrapbook
•Color in a picture or colouring book.
•Make a phone list of people you can call for support. Allow yourself to use it.
•Pay attention to your breathing (breath slowly, in through your nose and out through your mouth)
•Pay attention to the rhythmic motions of your body (walking, stretching, etc.)
•Learn HALT signals (hungry, angry, lonely, tired)
•Choose a random object, like a paper clip, and try to list 30 different uses for it
•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.
•Take a small step towards a goal you have.
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