Coping with the desire to SH

Distraction and Substitution

If Angry:

• Slash up trash
• Squeeze ice
• Eat something spicy or sour
• Hit a tree with a stick
• Pillow fight a wall
• Play handball, badminton, tennis, etc

If sad:

• Do a slow and soothing task
• Read
• Hug a friend or a stuffed animal
• Make a list of things that make you happy
• Call someone

If feeling empty or unreal:

• Squeeze ice
• List the uses of a random item
• Take a cold shower
• Do grounding exercises
• Deep breaths

If needing something to focus on:

• Eat something mindfully
• Grounding exercisesCarefully examine and describe an object

If guilty:

• List your postitive qualities
• Reading something positive someone has written about you

Other things you can do

To keep busy:

• Play a game
• Read
• Listen to music
• Shower
• Learn new words
• Do homework or study
• Cook
• Clean

Reach out:

• Call or text a friend
• Go out and be around people

Expression:

• Write
• Cry
• Draw, color

Mindfulness:

• Count
• Breathe
• Grounding exercises
• Yoga
• Meditate

Alternatives:

• Put stickers where you want to harm
• Draw on yourself

Harm reduction:

• Snap rubber bands
• Pinch
• Reduce intensity
• Treat injuries properly
• Use sterile tools

Root cause:

• What was happening when I started?
• How do I feel when I want to do it?
• Do I always feel the same?
• How can I better deal with situations that trigger me?
• What regular habits and routines might lead to urges?