Delay Tactics

When the urge to self-harm arises, delaying tactics can be crucial:

• 5-Minute Delay: Start by delaying self-harm for 5 minutes while engaging in any other activity. Increase the time as you grow more comfortable.
• Distraction Techniques: Use techniques like watching a favourite show, calling a friend, or going for a walk to distract yourself.
• Professional Help: Consider seeking help from a professional who can provide strategies to manage and overcome these urges.

Passing The Time

Angry or Frustrated?

Feeling angry or frustrated can often lead to an energy build-up that needs to be released in a constructive way. Here are several methods to consider:

• Running: Lace up your trainers and hit the pavement. Running helps to metabolise stress hormones and can transform your mood with endorphins.
• Dancing: Turn up your favourite tunes and dance around your room. It's not only liberating but also a great emotional outlet.
• Punching a Pillow: If you need an immediate way to vent frustration without causing harm, punching a pillow can be an effective release.
• High-Intensity Interval Training (HIIT): Engage in short bursts of intense exercise followed by a short period of rest or lower-intensity exercise. This can be a quick and effective way to expend pent-up energy and improve mood
• Sports: Participating in sports, whether team-based or individual, can help channel frustration into a competitive and fun activity, improving both physical health and social connections.

More About Exercise

Sad or Fearful?

Feeling sad or fearful can be alleviated through sensory experiences that comfort and ground you. Consider these soothing activities:

• Warmth: Wrap yourself in a soft, warm blanket to feel secure and comforted.
• Animal Interaction: Spend time with a pet. Stroking an animal can release calming hormones like oxytocin and decrease stress hormones.
• Calming Music: Listen to soothing tunes that can help regulate your emotions and bring a sense of peace.
• Aromatherapy: Use essential oils like lavender or chamomile in a diffuser; these scents can reduce feelings of fear and anxiety.
• Visual Comfort: Watch calming visuals such as nature documentaries or slow TV to divert your mind and relax your senses.

Explore Your Emotions

If You're Craving Control

Regain a sense of control by organizing your environment and thoughts. Try these methods:

• Space Organisation: Clean and organise your living or work area. A tidy space can lead to a calmer mind.
• To-Do Lists: Create detailed lists to prioritize and tackle tasks one at a time, giving you a clear pathway forward.
• Journalling: Writing down your thoughts and feelings can help you process them and gain control over your emotions.
• Mind Mapping: Draw mind maps to visually organise your thoughts and plans. It's both therapeutic and practical.

More About Mind Mapping

Numb or Disconnected?

Feeling numb or disconnected can be confronting. Engage in safe sensory techniques to feel more present:

• Ice Cube Hold: Holding an ice cube can sharply bring your senses to the present moment.
• Rubber Band Snap: Gently snap a rubber band against your wrist when you need a quick jolt back to reality.
• Cold Water Splash: Splashing your face with cold water can help awaken your senses and reconnect with the present.

More Coping Tools

Shame?

Combat feelings of shame by fostering self-compassion and understanding:

• Self-Compassion Exercises: Practice speaking to yourself as you would to a friend.
• Supportive Socialising: Spend time with people who uplift you and avoid those who contribute to feelings of shame.
• Reflective Writing: Write about your experiences from a compassionate perspective, which can change your internal dialogue.

More About Affirmations

Self-Hatred?

Channel feelings of self-hatred into creative expression and physical activity:

• Creative Outlets: Use arts such as drawing, writing, or playing music to express and understand your feelings.
• Physical Exercise: Engage in exercise like yoga, walking, or sports to help relieve tension and improve your mood.
• Volunteering: Helping others can improve self-esteem and shift focus away from self-critical thoughts.

Self Care

Not Sure How You Feel?

It's okay to feel uncertain about your emotions. Here's how to start identifying them:

• Mood Tracking: Use a mood tracker to record your daily emotional state, which can help identify patterns and triggers.
• Mindfulness Meditation: Practice mindfulness to become more aware of your moment-to-moment feelings without judgment.
• Talking It Out: Discuss your feelings with a friend or therapist who can help you unpack them.

Where To Start

Overthinking or Anxiety

When caught in a loop of overthinking or anxiety, these strategies can help redirect your mind and find peace:

• Breathing Exercises: Practice deep breathing techniques to calm the mind and reduce anxiety.
• Progressive Muscle Relaxation: Tense and relax each muscle group to decrease physical tension and mental stress.
• Structured Distractions: Engage in activities that require concentration, like puzzles or coloring, to divert your mind from anxious thoughts.
• Limit Stimulants: Reduce intake of caffeine and sugar, which can exacerbate anxiety symptoms.

What Is Anxiety

Exhausted or Burnt Out

Feelings of exhaustion or burnout require gentle care and strategies to recharge your energy:

• Restorative Yoga: Engage in gentle yoga poses designed to restore your body’s balance and reduce cortisol levels.
• Digital Detox: Take time away from screens to decrease sensory overload and improve sleep quality.
• Nature Walks: Spend time in nature to boost mood and reduce feelings of fatigue.
• Mindful Breaks: Integrate short, regular breaks throughout your day for mental clarity and focus.

How To Chill Out

Lonely or Isolated

Combat feelings of loneliness or isolation with these engaging and supportive methods:

• Community Engagement: Join clubs, groups, or online communities that share your interests.
• Volunteer Work: Connect with others and feel a sense of purpose by volunteering your time to causes you care about.
• Reach Out: Make a point to call or meet friends and family regularly, even if just virtually.
• Adopt a Pet: Consider the companionship of a pet, which can provide comfort and reduce feelings of loneliness.

Talking To Friends And Family