When you get the urge to self harm, try to distract yourself from that urge by doing something you enjoy such as reading a book, cooking a healthy meal, or dancing. Do an activity that you enjoy and feel good about doing. Exercise is a great distraction because it releases cooped-up energy, promotes positive self-esteem, and improves your mood through the release of endorphins, the “feel good hormone.” Putting your feelings into a concrete and tangible form can help the pain and negativity feel less intense, according to a recent study from UCLA. Putting your feelings into words can help you come to terms with them and clarify your thoughts. It can also reduce your stress and even boost your immune system. Journaling is most effective if you do it every day for about 20 minutes. To get started just write! Don’t worry about grammar and spelling. Try to just get all of your thoughts on paper. You might get a release just from the sensation of cutting. So if you get the urge to cut, find a safe alternative to substitute that feeling. Try writing in red pen where you usually might cut, or place rubber bands around your wrists, and snap them for a short period of time. Another alternative is making ice cubes with red food dye in them. When you want to cut, rub ice along your cutting sites, this gives the sensation and appearance of cutting. Mindful breathing has been scientifically shown to have multiple health benefits. In terms of helping you cope with your cutting, mindful breathing can center you and slow down your though processes when you have been triggered. It can calm you and help you not to cut. Go to a quiet room and begin breathing regularly. Then slow your breathing down inhaling deeply through your nose, and exhaling slowing through your mouth. Breathe in the good thought and release your negative energy through each exhale. It is very challenging to overcome a serious negative behavior, such as cutting, without the help of others. A healthy set of friends and family who love you are critically important to your recovery. Building a support system will help keep you accountable, be a lifeline for tough times, and be a sounding board for you. Select a support system carefully, ensuring you select people who make you better and are a healthy influence.  Select people who are supportive, listen carefully to you and provide feedback, are loyal, and you implicitly trust.  Select people who you know will be there for you at all times, and do not make you feel guilty for talking about yourself. You don’t even need to talk about your cutting behaviors. They can just be people that you turn to when you are going through a rough time and need a distraction. Go have coffee or a meal with people to take your mind off of cutting.
قم بممارسة نشاط ما من أجل تشتيت انتباهك. قم بتدوين مشاعرك السلبية في مفكرتك الخاصة. ابحث عن بديل لتصرفات إيذائك لنفسك. قم بالتدرب على ممارسة التنفس اليقظ. قم بتكوين مجموعة دعم لحالتك.