Trigger Warning Please share this post! It could really help someone in need and you never know who is suffering in silence.
Note: If you are at risk please call a crisis line and reach out to your loved ones. If you self-harm please start to engage with these alternatives – they may be uncomfortable at first and not give you the relief you desire but over time they can help you a lot.
Here are 100 alternatives to self-harm – some are to distract you, others are to help you let out painful emotions, and others to help you break out of numbness 💜
- Tear apart a newspaper, photos, or magazines.
- Go for a walk.
- Allow yourself to cry without shaming yourself for it. Let it all out freely.
- Distract yourself with funny YouTube videos.
- Write down words that empower you and sticky tape them on your body.
- Re-organize your room.
- Repeat a positive affirmation (e.g. “I deserve love, not pain”).
- Reach out to a friend and talk through your emotions.
- Utilize aromatherapy.
- Focus on your breathing.
- Plan your dream holiday.
- Squeeze and hug your pillow tightly.
- Have a cold shower.
- Write out the lyrics to your favorite song.
- Dance around your room to let out any excess energy.
- Browse Amazon and make a Wishlist.
- Doodle over your notebook.
- Buy a cuddle toy.
- Write your negative thoughts on a piece of paper and tear them up.
- Put on a stopwatch and delay harming yourself by 1 minute… then another… keep doing this -at every minute congratulate yourself on your strength and self-control.
- Eat chewing gum and focus all your attention on it.
- Practice a mindfulness exercise.
- Break sticks in your backyard.
- Rewatch your favorite TV show.
- Scream into a pillow.
- Journal your thoughts.
- Count the tiles on your floor.
- Squeeze a stress ball.
- Put on a fake tattoo.
- Study the night sky and see how many stars you can count.
- Blow up balloons and pop them.
- Scribble with crayons over a blank page.
- Use a pen/marker to draw on yourself.
- Play music and sing out the lyrics to your favorite song.
- Pop bubble wrap.
- Treat yourself to your favorite meal
- Count to 100.
- Paint your nails a new color.
- Pick flowers.
- Think about how “You don’t want scars on your body”.
- Post on web boards or try answering other people’s posts.
- Write or ready poetry.
- Make a to-do list.
- Snap a rubber band on your wrist.
- Go to the zoo and rename the animals.
- Do the exact opposite of what you really want to do.
- Play with a pet
- Sleep.
- Cover yourself with band-aids where you want to cut it.
- Write a letter to yourself.
- Go out and perform one act of kindness.
- Have a pillow fight with a wall.
- Dress up very glamorous, with makeup to match.
- Listen to (non-triggering) music.
- Go for a swim.
- Work on a website or start a new one.
- Find someone you can help. Do volunteer work.
- Bake cookies or another favorite food you like.
- Paint or draw.
- Give someone a hug.
- Talk to yourself and record it.
- Finger-paint.
- Scream, scream as loud as you want.
- Play with play dough.
- Make hot chocolate.
- Build a pillow fort.
- Hug yourself.
- Write yourself an “I love myself because” letter and keep it. Read it when you feel down.
- Learn a different language.
- Complete something you have been putting off.
- Drink a cup of tea.
- Fold the paper and invent a new origami shape.
- Write your memoirs.
- Build something.
- Go out for ice cream.
- Create something with clay.
- Throw rocks in the river, lake, sea…
- Give your pet a spa!
- Watch an old comedy movie.
- Feed the ducks, birds, or squirrels.
- Stretch.
- Find a butterfly and take a picture.
- Go to a public place and people watch.
- Make a video.
- Go shopping.
- Get into your PJs.
- Make slime.
- Think about your ideal life. What do you have to do to get there?
- Alphabetize your books and magazines.
- Try to make as many words as possible out of your full name.
- Color coordinate your wardrobe.
- Take a hot bath and “be” in the moment.
- Sort all your photographs.
- Give yourself a pedicure.
- Go through all your old stuff, and donate to GoodWill.
- Buy yourself some toys and play like you are 5 years old again!
- Take your own dog or a friend’s dog for a long walk.
- Dance, like no one is watching.
- Blow bubbles.
- Call a crisis line.
While coping strategies can help reduce the impulse to self-harm, they generally don’t resolve the underlying causes of emotional turmoil. That means your desire to self-harm might resurface again and again. If none of the above help, please call a crisis line or someone you trust! Be safe 💜 Lots of love!