carries dangers too. Here are some helpful coping mechanisms that other young people have found useful when they’ve felt the urge to self-harm. One idea may work one day but not on another, so it’s important to try different techniques. Try looking at these when you are not experiencing a strong urge to self-harm so you are prepared if you do get one. Take a look at the free Calm Harm app www.calmharm.co.uk Try using a felt tip pen where you want to hurt
Go to preventative medical appointments eg check-ups and the dentist Emotional self-care Participate in hobbies or fun activities Get away from distractions e.g. your phone Learn new things, unrelated to school Express my feelings in a healthy way e.g. talking, creating art or journaling Recognise my own strengths and achievements Go on holiday or day-trips Do something comforting e.g. re-watch a favourite movie, take a long bath Talk about my problems Find reasons to laugh Social self-care Spend time with people who I like Meet new people Ask others for help, when needed Keep in touch with old friends Say “no” to excessive new responsibilities Find reasons to laugh Spiritual self-care Spend time in nature Recognise the things that give meaning to my life Act in accordance with my morals and values Set aside time for thought and reflection Participate in a cause that is important to me or stand up for other people Appreciate art that is impactful to me e.g. music, film, literature Tell someone how you are feeling or ask for help You don’t have to manage these thoughts alone. Tell a parent, carer or friend. Or maybe talk to a teacher or your doctor. Saying out loud how you feel may help to diffuse your emotion.
Try having a short cool shower Try ripping up paper quickly
Try using henna - you could just draw shapes on yourself or you could write names of people who support and care for you. Some people have drawn animals on themselves and have stopped themselves from self-harming by not wanting to hurt the animal
Try rubbing ice where you want to cut Put a plaster where you want to hurt
Distract yourself with taste or sensation – try putting a teaspoon of mustard or chilli on your tongue to create a different sensation. Or try popping candy! Try the 15 minute rule: give yourself 15 minutes before you do try self-harming. Try to do an activity you enjoy. Practice self-care It’s not always easy to take the best care of ourselves for many reasons: maybe you don’t feel there’s enough time or you have too many things to think about, but this list highlights many things we can all try to do to help keep ourselves healthy. Physical self-care Eat healthy foods
Eat regularly (3 meals a day) Take care of personal hygiene Exercise Wear clothes that help me feel good about myself
Get 8 hours sleep a night Rest when sick or tired
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