What Are the Alternatives to Self Harm?

Family Medicine, Primary Care Roots Community Health Center, Hippo Education, Kameda Medical Center

Supervised by Kenji Taylor, MD

There are many safe ways to deal with strong feelings instead of hurting yourself. A mental health professional can help you develop a personalized plan.

Explanation

Self-harm is a complex behavior that often stems from intense emotional pain or distress. While it may temporarily relieve these feelings, it can lead to serious physical and emotional consequences. Understanding safer alternatives and coping strategies is essential for breaking this cycle and finding healthier ways to manage difficult emotions. Potential alternatives to self-harm behaviors include:

Deep breathing exercises and counting techniques
Using stress balls or other tactile objects
Drawing or artistic expression
Journal writing
Listening to music
Physical activities like walking or sports
Talking with trusted friends or family members
Grounding techniques (holding ice, focusing on surroundings)
Professional therapy and counseling
Mindfulness and emotion regulation exercises

These alternative ideas can be steps in a plan to feel better and stay safe instead of engaging in self-harm. But, ultimately, if you have thoughts of self-harm, seeking professional help is crucial for developing a personalized safety plan. Mental health professionals can provide expert guidance and support tailored to your specific needs.

(References)

Wenzel A, Jager-Hyman S. Cognitive Therapy for Suicidal Patients: Current Status. Behav Ther (N Y N Y). 2012 Oct;35(7):121-130. PMID: 26388663; PMCID: PMC4574874.
Andover MS, Morris BW. Expanding and clarifying the role of emotion regulation in nonsuicidal self-injury. Can J Psychiatry. 2014 Nov;59(11):569-75. doi: 10.1177/070674371405901102. PMID: 25565472; PMCID: PMC4244875.
Fenton C, Kingsley E. Scoping review: Alternatives to self-harm recommended on mental health self-help websites. Int J Ment Health Nurs. 2023 Feb;32(1):76-94. doi: 10.1111/inm.13067. Epub 2022 Sep 14. PMID: 36104975.
Natividad A, Huxley E, Townsend ML, Grenyer BFS, Pickard JA. What aspects of mindfulness and emotion regulation underpin self-harm in individuals with borderline personality disorder? J Ment Health. 2024 Apr;33(2):141-149. doi: 10.1080/09638237.2023.2182425. Epub 2023 Mar 14. PMID: 36916308.

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