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While theres no one best way to treat self-harm therapy-wise, CBT and DBT are mainstays.
First, understand why you engage in self-harm.
(As a heads up, Im an intern at Brainstorm too.)
Shock your system with something cold.
Feeling an intense physical sensation can distract you from your emotional distress, says Dr. Vasan.
Or get warm and cozy.
The feeling of warmth can help you stay calm and grounded.
There are plenty of ways to feel warm or cozy.
The warmth could even be more emotional than physical, like cuddling your pet if that brings you comfort.
Loosen up your body.
Not to mention, it can provide distraction and encourage healthier habits.
If you need a place to start,heres how to exercise at home and actually like it.
Release your emotions with another action.
You might also find it helpful to channel your emotions into something creative, like art or music.
Focus on your breathing.
She also recommends deep breathing and guidedmeditationas a long-term practice to make it more helpful in the moment.
For beginners, Dr. Vasan suggests downloadingCalmandHeadspaceand trying the free versions of both for at least a week.
Write your way through the urge.
It allows clients to process through their thoughts and feelings.
Try writing down what self-harm activity youwantto engage in instead of acting on it.
Or express your deepest, innermost thoughts to get them out of your head and onto the page.
If it helps, rip up your paper after writing down your struggles.
What makes you happy?
What makes you joyful?
Use an app designed to help you cope with self-harm.
Sometimes in the moment its difficult to recall coping mechanisms and activities that help you.
You might even be able to find help on sites and apps you already use every day.
Talk to a friend or loved one.
Moreover, it can also be a powerful first step toward seeking professional help if you havent already.
People are out there and want to help you get better.
Reach out to a loved one like your best friend, partner, or parent about your distressing thoughts.
Connect with a professional resource.
You shouldnt have to do this alone.
Andhereis a list of international suicide helplines if youre outside the United States.
