The following are some techniques I have gathered from
members of the world-wide Self-Injury/Self-Harm support community. They are used by people who self-injure to
help with the distressing emotions, sensations, or dissociation/depersonalization
when it arises;
Senses Game
Sit quietly and breathe deeply and slowly in a quiet safe
place. As you do, notice;
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Repeat as necessary to distract from the urge to
self-injure.
Locus of Focus
Like the 5 senses game, sit quietly and breathe deeply and
slowly in a quiet safe place. As you do,
notice your surroundings and focus on one thing at a time; what it looks like; what colour it is; what the texture is; etc. Try not to
think about them in judgemental way, simply be present and observe the space around you.
Regrounding
For those who may find themselves feeling numb,
dissociating, depersonalized; Try the Senses Game; Try clapping your hands,
stamping your feet; Going for a walk in a safe place – do your best to
reconnect to your surroundings.
Journaling
Write it out. Take
your thoughts or feelings and write them down in a journal – get them out of
your head. You can swear, rage, cry,
complain, or scream in your journal.
Make sure you keep it safe so no one else will read it
unless you wish to share it. These are
your thoughts and feelings – and your story is yours; who you choose to share
it with is up to you.
Colouring
Colour a picture, or if you’re not artistic, scribble using
pencil crayons. It’s like journaling,
but using colour instead of words.
The Butterfly Project
Using Sharpies, draw and colour a butterfly on the place you
typically self-injure to remind you not to hurt the butterfly. A variation on this that may have more
meaning is to have someone you love draw the butterfly for you.
Rubber Band
Wrap a rubber band around the area you normally self-injure
[such as your wrist] and when you have the urge to self-injure “snap” the
rubber band to give yourself a sharp stinging feeling.
Use Pens, Not Tools
Using a Sharpie or other pen, draw the lines on your body
where you would normally cut.
Some use red paint which gives the effect of seeing the
“blood”.
Ice Cubes
Squeeze an ice cube as hard as you can to get an intense
physical sensation.
The Layer Plan
Keep your tools in the bottom of a box or a drawer. On top of them, arrange “layers” of things
that might help you avoid self-injuring; a note from your therapist; a note
from someone who loves you; a note from yourself to yourself; exercises you can
do; lists you could make; your Journal; pencil crayons and paper; Sharpies;
rubber bands … anything that will distract you.
Be sure to work your way through the layers, using each
thing inside the best you can before moving to the next. And if you find yourself down to the layer of
your tools; Please, be safe.
I welcome any other suggestions in the comments below.
Previous articles in the Self-Injury series;
- Introduction
- Mythbusting
- In History & Nature
- Spectrum of Function
- Biochemistry
- Addiction
- Contributing Factors
- Treatment Options
Aaron D. McClelland, RPCc – www.interiorcounselling.com/aaron/
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