olagola/index.php?option=com_jefaq&view=faq&Itemid=41 WHAT ARE THE TIPS TO PREVENT OR ALTERNATIVES FOR SELF-HARM? Minimise self-harm damage If you feel an even stronger urge to self-harm, try the following harm minimisation tips: • Use a red felt tip pen to mark where you might usually cut; • Hit pillows or cushions, or have a good scream into a pillow or cushion to vent anger and frustration; • Rub ice across your skin where you might usually cut, or hold an ice-cube in the crook of your arm or leg; • Put elastic bands on wrists, arms or legs and flick them instead of cutting or hitting; • Have a cold bath or shower. One of the reasons that young people say they self-harm and may be cutting or injuring themselves, is that something has happened in their life that has made them feel contaminated or polluted by whats happened, whether its physical or emotional, says Frances McCann, mental health practitioner. It becomes a way of letting something out and dealing with feelings of self-disgust or low self-esteem. The A-Z of distractions Often the best thing is to find out what has worked for other people who understand where youre coming from. TheSite.org asked young people from young peoples mental health service, 42nd Street in Manchester, to come up with some of the alternatives that help them. • Alternative therapies: massage, reiki, meditation, acupuncture, aromatherapy. • Bake or cook something tasty. • Clean (and wont your folks/housemates be pleased!). • Craftwork: make things, draw or paint. • Dance your socks off. • Eat sweets or chocolate for an instant sugar rush (but be careful of the dip in your mood once its over). • Exercise for a release of endorphins and that feel-good factor. • Forward planning - concentrate on something in the future, like a holiday. • Go for a walk (preferably further than the local pub). • Go online and look at websites that offer you advice and information. • Hang out with friends and family. • Have a bubble bath with lots of bath bombs fizzing around you. • Have a good cry. • Hug a soft toy. • Invite a friend round. • Join a gym or a club. • Knit (its not just for old people you know). • Listen to music. • Moisturise. • Music: singing, playing instruments, listening to (basically making as much noise as you can). • Open up to a friend or family member about how you are feeling. • Pop bubble wrap. • Phone a helpline or a friend. • Play computer games. • Play with a stress ball or make one yourself. • Read a book. • Rip up a phone directory (does anyone actually use them these days?). • Scream into an empty room. • Shop til you drop. • Smoke - smokers find that having a fag can help. • Spend time with babies (when theyre in a good mood). • Tell or listen to jokes. • Use the internet. • Visit a zoo or a farm (animals do the best things). • Volunteer for an organisation (will make you feel all warm inside). • Watch TV or films - particularly comedies. • Write: diary, poems, a book. • Write negative feelings on paper, then rip them up. • Yoga: meditation, deep breathing - this might help you relax and control your urges. • Zzz - get a good nights sleep. There are many self-help tips that may help you, otherwise known as alternatives to self-harm, or coping tips and distractions. You might find some are more effective than others. Dont be disheartened if a technique isnt successful. Try a different one to see if it works better for you. Here are a few you might want to try: The 15-minute rule - if youre feeling the urge to self-harm, give yourself 15 minutes before you do. Distract yourself by going for a run or writing down your feelings. When the times up, see if you can extend it by another 15 minutes. Try to keep going until the urge subsides; Meditation - try to visualise the urge as an emotional wave you can surf. Imagine it reaching a crescendo then breaking as you successfully resist its force; Write a list of things youve achieved that make you feel proud, or fill a box with things that make you happy, such as pictures of friends and loved ones. Keep them handy and look at them when youre feeling bad; Practice expressing your emotions and feelings through art or writing or talking to a friend.
Posted on: Wed, 06 Aug 2014 19:50:42 +0000