Ways to help distract yourself
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Ways to help distract yourself

This is a discussion on Ways to help distract yourself within the Self-Harm forums, part of the Mental and Physical Health category; Distraction is a big thing to get through this without having to hurt yourself and falling into that vicious circle ...

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Old 05-21-16, 08:05 AM   #1
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Default Ways to help distract yourself

Distraction is a big thing to get through this without having to hurt yourself and falling into that vicious circle or feeling down hurting then feeling guilty for hurting.

Letting it out PHYSICALLY
• Scream as loud as you can
• HIT a cushion / punch bag / throw a cushion against a wall
• Smash a water melon
• Kick a football against a wall
• Squeeze ice really hard
• Squeeze a stress ball
• Tear up a newspaper/phone directory
• Play loud music and dance energetically – be as wild as you like
• Draw on the place you want to cut with red marker pen, fake blood or watered down food
colouring
• Write words on yourself with a red marker pen
• Spend some energy - go for a walk/swim/go to the gym/ride a bike/go running


Trying to work out how you’re feeling…
• Ask yourself “Do I feel ANGRY?’ ‘Do I feel anxious?’ ‘What about?’
• Ask yourself ‘What would the razor blade say if it could talk to me?’
• Write a letter to someone you’re angry with (hurt by etc.) saying how you feel (No need to
send it.)
• Write a list of your achievements
• Write a letter to yourself saying ‘I love YOU because….’
• Make a list of things you’re thankful for
• Make a wish list

Talking about it….
• Talk to a friend
• Call the Samaritans or other helpline (see page 5)
• Allow yourself to cry (if you can)

Using your Creativity
• Draw / paint / collage / paper mache / finger paint / sculpt in clay - to express what you
want to do or what you are feeling
• Write a poem / story / song / joke / autobiography / parody / musical
• Write a DIARY / journal or read old diaries (unless there might be triggers)
• Go to myspace.com and write an online journal
• Scribble a word again and again to say how you’re feeling e.g. ‘lonely’, ‘angry’
• Deface a magazine (preferably your own)
• Paint with red paint using your fingers
• Draw yourself in MS office
• Write a message in a self-harm newsgroup on the internet
• Take some photos
• Play an instrument / Sing to music as LOUD as you can
• Put on music which expresses how you are feeling
• Write out the soundtrack to your life if it were a film
• Imagine a colour which expresses your feelings then change it in your mind to another
colour
• Make a memory box / scrapbook
• Write an alternative ending to a story
• Watch a foreign language channel and make up your own interpretations
• Create your own cartoon characters / legends
• Create a SECRET CODE

Comforting Yourself…
• Have a bath or shower
• Stay in bed
• Use aromatherapy oils
• Eat chocolate (or whatever)
• Have an ‘emergency box’ with whatever helps you cope
• Buy something special
• Massage your hands / arms / feet (or the area you want to harm)
• Stroke a pet / cuddle a teddy
• Smoke a cigarette
• Ask a friend to hold you
• Paint your nails / Have your hair done
• Have a cup of tea
• Rock / hug yourself
• Give yourself a henna tattoo
• Meditate / yoga

DISTRACTING yourself
Leisure Activities
• Watch television / video / DVD
• Play on a computer
• Go on the internet
• Learn a new skill (juggling / making balloon animals)
• Do puzzles / play chess / make your own puzzles
• Origami / Scobidous / make jewellery
• Sew / knit
• Go through a photo album
• Design a dream house
• Have a debate
• Build a card house
• Make a paper chain of the days its been since you last cut (add a new one every
day)
• Find out how to put 8 queens on a chessboard without any of them being able to kill
each other (There are 92 possible ways to do this)
• Make a T-shirt
• Look for pictures in the clouds

GETTING OUT AND ABOUT……..
1. Sweep the path
2. Wash your car
3. Do some gardening
4. Go for a drive
5. Go to an arcade or playground
6. Make a kite/fly a kite
7. Get on a train and go to the sea
8. Look at constellations

Being Productive…….. .
1. Catch up on DIY / housework
2. Cook/bake something
3. Have a clear out – give your old stuff to charity
4. Re-arrange your room/decorate
5. Read/study
6. Give your pets a bath
7. Volunteer somewhere
8. Join a class
9. Think about what you’d like to change about your life and make a plan
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Old 05-21-16, 10:14 AM   #2
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Wow... thanks... Gotta try some of those
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