Self-Injury Prevention
Long Term Solutions!

You have to want to stop self-injuring before you can get on the long term road to recovery. If you are not yet ready to quit completely, that's okay too. There are ways you can reduce your self-injurious behavior, get control over it, or practice alternate methods of coping instead of cutting, burning, etc.

Here are some things you may want to consider before committing to ending your self-injurious behavior:

• You have a support network of family and friends that you are sure will stand by you. If you don't have this one, you need to open up to someone about your self injury. It really isn't as difficult as it sounds, as long as you're prepared. Here's how to communicate with someone about your self injury.
• Now that you have told others about your self injury, make sure you have 2 or 3 people you can talk to if you feel the urge to hurt yourself. This can be a powerful tool to stop you from self-injuring. It's also important that you feel comfortable talking openly about your SI with these people. Share your plans to stop self-injuring with these people, and leave the topic open to conversation.
• Have alternative routes that you can pursue immediately instead of SI. Buy a red marker to pull across your arm, or a notebook in which you can furiously scribble your thoughts. For a complete list of alternatives, click here.
• Have a safe place! Sometimes it's best to get out of the house when you feel the need to SI. For some people, just getting in the car and driving makes them feel better. A place where you feel comfortable and in control is a good idea. It could even be a friend's house.
• Don't doubt yourself! If you really want to quit, you'll know it. If you don't feel like you can get rid of all the instruments you use to harm yourself, perhaps you are not ready for this commitment.
• Be aware that, at times during this process, you may feel scared, anxious, and frustrated.
• Sometimes you will think about hurting yourself. You should know that you don't have to harm yourself just because the thought came into your head. Be prepared to stop self-injuring, commit to yourself, and actually quit.

Sensation

Sensations can be an important factor for those who self-injure. If you are not ready to channel your self-injury into other activities and give up the feeling of pain completely, here are some ways you can feel strong sensations without inflicting harm on your body:

• squeeze ice
• wear a rubber band around your wrist and snap it when you have the desire to SI
• scream, cry, etc.
• take a cold bath or hot or cold shower
• bite into something strongly flavored (hot peppers, gingerroot, unpeeled lemon/lime/grapefruit)
• rub Ben-Gay® or Icy-Hot® or Vap-O-Rub® under your nose, sex, etc.
• punch a stuffed animal - rip it apart

When you choose these methods of coping rather than self-injury, you allow yourself to become aware of alternatives to self-injury. You will have won a small victory. Even if you end up cutting, the next time you feel the desire to self-injure, you know you will know you had an option, a choice. Perhaps in the future you will be more willing to choose something that will not leave your body scarred, bruised, or worse. Remember, above all else, understanding your motivation for SI will help you cope with it and overcome it.

Can't Beat the Desire?

Answer these questions before you allow yourself to self-injure. It helps to write them down, as your answers may change from time-to-time. Comparing your answers can be cathartic as well as informative.

1. Why do I feel I must self-injure? What has driven me to cut, burn, etc.?
2. Have I done this before? How did I cope then? Did I feel the same way?
3. What other paths have I pursued to ease my pain before now? Is there something else I can do that won't hurt?
4. How am I feeling now?
5. How will I feel later, when I am self-injuring?
6. How will I feel afterward? How will I feel tomorrow morning?
7. Can I avoid the problem that has driven me to this point? Is there a better way I can handle it next time?
8. Must I self-injure?

If you can see no other way than to cut or harm yourself, set definite limits. Also, visit the "Why" page to better understand your motivation for cutting and advice on how to protect yourself when you sit down to self-injure.

If you have already stopped self-injuring, you may be shocked that you are still obsessed with the idea of self-injuring. Despite the fact that you no longer harm yourself, hurting yourself has been a huge part of your life and it was your primary coping mechanism. It's only natural that you will still think of it. You have to give yourself permission to think about it. Once you realize that it is okay for you to think about, you will no longer feel bad for thinking about it, and you will no longer obsess over self-injuring.

Getting Over It

Make sure you have someone that you can call immediately if you need to. Be sure the person understands your history with SI. Understand that under no circumstances are you going to injure yourself.

Now, designate two 15-minute time per day when you will be alone and able to think without being interrupted. Be sure that you are in a safe place. Set a timer for the designated amount of time and allow yourself to obsess about self-injury. Think about what the pain would feel like and how you would feel afterwards. Allow yourself to think about how much you want to cut -- all those thoughts you've been trying to suppress. Allow yourself to get as distressed as possible while remaining focused on the topic of injuring yourself. After the first few sessions of this you will probably find that you get really bored toward the end of your time period. That's a good sign! It means you're becoming habituated.

Don't think about SI after the time has expired. Acknowledge your thoughts, but also remind yourself that you can think about them later, when the time you've set aside to think about SI comes. Don't ignore your thoughts, just remind yourself they will have their own time later, and let go. After about a week you will notice an improvement. Your obsession with self-injuring will lessen greatly. You have to get through the exposure without resorting to the old behavior. Use distraction and substitution for SI (ritual) prevention.

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