Distraction Cards

Linking the feeling with coping tips and distractions

Using alternatives to self-harm can help you through an intense moment when you may feel a strong urge to hurt yourself. But it’s never going to be easy, especially if you are trying to break the cycle for the first time.

Doing something like squeezing ice won’t cure the roots of your distress, but it may help you to use a more productive coping mechanism and show you that you can cope with stress in a less harmful way. You will have to make a conscious effort to not hurt yourself, but the important thing is that if you do decide to try an alternative way to express your hurt, remember to be proud of yourself, as you made that choice for yourself.

Sometimes we hear that distractions don’t work – and they won’t, if the distraction offered doesn’t replace or help the FEELING that you have prior to the self-harm.

The four most commonly cited reasons for harming are ;

• Because of pain or Intense emotions
• To calm and soothe yourself.
• Because you feel disconnected/numb
• To release tension or anger

If you have the impulse to self-harm due to feeling anger or tension and someone suggests that you ‘treat yourself to a lovely bubble bath’ that’s not going to work.

BUT, it might work if you harm in order to calm or soothe yourself.

So when thinking about an alternative to self-harm consider what FEELING generally accompanies your impulse to harm –