Steps to Stop Cutting.
1. Go somewhere you can’t cut yourself.
At home: Give yourself a "time out" by going to a quiet place (like your room or living room) in your house. ONLY take a phone, pen, and journal/notebook; but nothing else.
Away from home: Find a seat or bench out in the open where you can plant yourself down.
2. Remind yourself: this desire to hurt myself will pass. Take a deep breath and wait for it.
3. Allow yourself to be distracted from your thoughts by using your phone. Call a friend/anyone and just talk. About anything and nothing. Just talk to someone instead of acting out your desire to hurt yourself. Allow them to distract you.
4. If you can't call someone, get distracted with discomfort.Make yourself physically uncomfortable. Is
the sun painfully bright? Great, stay right there. Is it raining? Cool, get soaked. Are you cold? That's o.k. Is your butt falling asleep?
5. Speak out loud (or journal) what is causing you so much internal pain. Talk about it. Wherever you are. Talk about it. Giving words to your pain can decrease your frustration that "no one understands". You understand. It can help you identify what makes you feel poorly treated or unheard. Hear yourself. Care about yourself. Be fair to yourself. Don't mistreat yourself as you may feel others may have mistreated you.
6. Remind yourself that YOU matter! Self-harm is a symptom a way of feeling but it doesn't solve your inner frustration. Your inner frustration is related to feeling like you aren't important. But. You. ARE!!! You matter. And you have a right to feel like you should matter. This will help you release stress/anxiety. Take a deep breath.
7. Make a list (even if small) of the people that you matter to and who matter to you. Remind yourself of these persons. Keep this list to remind you. This will also help you release stress/anxiety. Take another deep breath.
8. Scribble, draw, write or doodle your feelings or thoughts. Let it out. Allow yourself to list your struggles and possible solutions. Positive ones. Different options. Make it creative. Make it interesting. Just do it. For as long as it takes. Keep deep breathing.
9. Try the butterfly method. Every time you feel the urge to cut, instead draw a butterfly. Then draw a loved one's name or someone you want to get better,under it. Each time you cut, the butterfly dies and has to be washed off. If it wears off, that's o.k. That means you released it into the wild. Congrats for the self-control.
10. Talk to someone about it. A good friend. A trusted adult (parent, family member, teacher, or healthcare provider). Although this is hard, find someone safe and acknowledge you need help. Don't go it alone. This is an important step because it is the start of transitioning into recovery. Finding another positive way of expressing yourself.
-Find someone safe (be sure they aren't caught up in cutting too).
-Be courageous knowing there is no shame in asking for help.
-Be willing to find other methods of stress release.
-Break the cycle of unhealthy secrets.
-Request that your sharing your struggles, is to be kept private and not made public.
-Make a plan to call them when you feel like hurting yourself.
-Give yourself permission to make mistakes and sometimes relapse.
-Find a qualified counselor who can help you figure out the heart of your self-harm.
-ALWAYS remind yourself that YOU MATTER!!!