If you got into an argument with your friend, physical activity can be a positive replacement to cutting. Walk, run, bike, lift weights, take a yoga class, or participate in any physical activity to distract yourself. [1] X Research source This will be more effective if you get involved in a structured exercise routine, such as working out with a trainer or training for a 5K. Don’t work out only when you feel like cutting because this will not help to prevent anxiety the way that a regular exercise routine will.
Take lessons or look for videos online if you don’t know how to play an instrument. Get inventive if you don’t have an instrument: banging on pots and pans is a great way to make some noise and provide a release. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you are an experienced musician, then try taking on something challenging, such as learning a new piece.
You felt ignored by a group of kids at school and your fingers are itching to harm yourself. Knit, draw, squeeze a stress ball, cook, clean, bake, make origami, or finger-paint to keep your fingers and hands occupied. Engaging in this type of activity will not only stop you from hurting yourself, but you may come out with a treasured work of art or delicious meal.
Sometimes you may have the desire to cut because you’re lonely or feel rejected. A volunteer commitment can give you something to do and help you connect with others. Similarly, you could go through your belongings and pull some items out to donate. Doing so keeps your hands and mind busy and also makes you feel good about yourself for helping those in need. [3] X Research source
Don’t give up if you find that meditation is difficult. Start by attempting to meditate for a few minutes and gradually work your way up to a greater length. Simply close your eyes and focus on your breathing. Try not to think of anything except the sound of your breath and how it feels filling your body. Concentrating just on this may be enough to get you through your urge. Try using a guided meditation to give yourself something to focus on. You can get a guided meditation in the form of apps, recordings online, DVDs, and classes.
Let’s say you had a fight with your mom and you run to your room to cut. Instead pick up the phone and dial a friend. Say, “Hey, I’m having those thoughts again. You wanna hang out?”
Writing poems, short stories, and songs can help you express yourself, as can writing in a journal. You could also write a letter to someone you never intend on sending. [4] X Research source There is a significant amount of shame and guilt that often accompanies cutting, so try to find a way to express these feelings. Write about them or talk with someone about them.
Allowing water from a showerhead to spray your skin instead of cutting may also help to curb your urge to self-harm. Additionally, scrubbing yourself with soap or taking a cold shower can also help you to resist cutting. [5] X Research source
Ensuring that you get a good night’s rest may also prevent the urge to cut. Practice good sleep hygiene, such as by following a bedtime routine, shutting down electronics an hour before bedtime, keeping your bedroom cool and dark, and cutting out caffeine in the afternoon and evening. Talk to your doctor about sleep aids if you have trouble sleeping. Exercising and eating healthy can also help you sleep. [6] X Research source
Take an ice pack with you and keep it in an insulated tote so that you can have access to something cold when you need it. Also, consider taking a cup of ice with you wherever you go. Keep it in your desk, car, locker, or any place to which you have easy access. [7] X Research source
Only use soft-tipped pens or markers to draw on yourself. Using pens that feature sharp points may end up hurting you. Use temporary tattoos if you don’t trust yourself to use a pen on your skin. [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Never snap your wrists until they bleed. Only engage in this act if you trust yourself to not go too far. [9] X Research source Ask someone you trust to help you monitor this behavior to ensure that you are not injuring yourself with this technique.
Draw motivational words or phrases on the bandages to stop yourself from wanting to cut. You could also color them with a red pen or marker to look like blood, which may stop you from wanting to hurt yourself. [10] X Research source
Use a pair of tweezers to remove any stray hairs from your brow area. You can also buy wax strips to remove unwanted growth on your legs. The sensation you feel from the wax strips can mimic the sting of cutting. [11] X Research source This is similar to the effect you get from exercising because of your muscles getting sore.
Talk to a teacher, coach, school counselor, parent, aunt or uncle about the problem. You might say, “Excuse, Ms. Brown, I need to talk to someone. I have been cutting myself and I don’t know how to stop. Can you help me?” If you are worried about your parents finding out and your safety and well-being if they do find out, then let that person know about your concerns.
In therapy, you can vent about the struggles or experiences that prompt you to cut yourself. You will also learn effective distraction and coping techniques to overcome this habit. In many cases you may need additional treatment for other issues like anxiety or depression. Working with a therapist or group that specializes in dialectical behavior therapy may help you get a better understanding of your daily triggers while improving your coping skills. [14] X Expert Source William Schroeder, MA, LPC, NCCLicensed Professional Counselor Expert Interview. 27 September 2021.
The type of medication needed to improve your symptoms will depend on the underlying condition. Some teens may cut due to obsessive-compulsive disorder or depression. Either of these disorders require specialized medications to effectively treat. Cognitive behavioral therapy helps you identify and change negative thought patterns that contribute to cutting. Interpersonal therapy helps you learn needed social skills to better manage your relationships. [16] X Research source This also often includes family therapy, since dysfunction within a family can contribute to cutting. Inpatient treatment may be the best option if you’re struggling with severe cutting that could be life-threatening. [17] X Expert Source William Schroeder, MA, LPC, NCCLicensed Professional Counselor Expert Interview. 27 September 2021.
