SELF HARM RESOURCES

Distractions

 

Distractions are activities designed to keep you busy and allow the emotion to pass.  Because a distraction is simply anything other than self-harm, the possibilities are  really endless.  

 

After you look at a few lists, it may be helpful to write down 3-5 things you might like to try next time you have the urge to harm yourself.  Put this list somewhere easy to access (ex: a wallet, a diary, with your self-harm tools, on your wall...).  If you are currently trying to find more skills or ones that might help better, or might work for different situations, it can be a good idea to make sure a few of your 3-5 ideas are things you haven't used as distractions before.

 

Tip: Start small.  Decide to distract for five minutes.  Work your way up to longer and longer periods of distractions.  Even if you harm afterwards, it's okay.  This is a process, and every step counts. 

 

A few common ones are:

• snapping a rubber band on your wrist

• going for a jog/walk

• holding ice

• drawing

• journaling

• listening to music

• ripping up recycling

• screaming into a pillow

• talking to someone (about anything!)

• Vent in writing. (This site may help:  The Thoughts Room)

 

 

There are websites where you can do calm, simple things without any scores or end or timelimits.

• Pop Balloons (makes a little popping noise that you can mute)

• Draw with sand

• Draw cuts (NOT for people who find blood or cuts triggering.  May be useful if drawing injuries helps you.)

 

There are many, many massive lists of distractions online.  Here are just a few of them to get you started.

 

Some are broken up in to sections depending on what you're feeling in the moment you need a distraction.

• http://pretentiousfacade.wordpress.com/2013/02/18/alternatives-a-good-read/

• http://www.helpguide.org/mental/self_injury.htm#find

• http://www.teenhelp.org/forums/f12-self-harm/t9418-alternatives-self-harm/

• http://sirius-project.org/2011/08/16/distractions-and-alternatives-to-self-harm/

• http://antiflou.tumblr.com/post/75090535774/hollow-gram-alternatives-for-when-youre

Others are simply one long list.

• http://www.youmatter.suicidepreventionlifeline.org/2013/07/09/alternatives-to-self-harm/

• http://www.recoveryourlife.com/index.php?categoryid=60&p2027_articleid=211

• http://mentalhealthnostigma.tumblr.com/post/57483247370  

 

This is a great PDF that includes all sorts of suggestions, many of which are distractions.  It is broken up in to very readable categories.  It's a great resource if you want something you can print out and put somewhere like in a journal or backpack to have with you when you need ideas.