50 Self Harm Alternatives

1. Take a long walk somewhere peaceful.
2. Try a meditation app such as Headspace.
3. Text someone you trust. If you can’t tell them how you’re feeling, then try and start a convearsation that will distract you for a while.
4. Pick out a new recipe and cook it from scratch.
5. Write down how you feel and don’t hold back.
6. Write down how you’d like to feel instead and try and think of small ways to get there.
7. Have a refreshing shower.
8. Listen to heavy metal and pretend your bedroom is the moshpit.
9. Play an instrument, even if you can’t play it well.
10. Learn the lyrics to a new song.
11. Learn the dance moves to a new song.
12. Hug something squishy.
13. Get a puzzle book and try and complete the most difficult puzzle.
14. Have a really good cry.
15. Take pictures of something you really like.
16. Write down all the reasons you are grateful to be alive.
17. Pick a totally random subject and do some Google research on it.
18. Learn 10 new words in another language and practice until you know them off by heart.
19. Give yourself a hand or face massage with moisturiser.
20. Watch some ASMR videos.
21. Watch a film that is guaranteed to make you laugh.
22. Rearrange a room in your house.
23. Do something on your to-do list that you’ve been meaning to do for a while.
24. Listen to rain sounds, close your eyes and pretend your in a log cabin wrapped up in a cosy blanket.
25. Plan something fun to look forward to.
26. Make a new online friend.
27. Play games.
28. Make up your own card game.
29. Write a short story and make yourself the main character who overcomes a bunch of life’s obstacles.
30. Do some messy painting.
31. Try a new activity that gets you outdoors, such as Geocaching.
32. Do some Yoga with Adriene for Anxiety.
33. Grab a cup of tea and some biscuits and watch some shit daytime TV.
34. Write and send some handwritten letters.
35. Write a letter to somebody that you will never send.
36. Do a good deed.
37. Go for a run or use an exercise machine.
38. Get rid of stuff you don’t need Marie Kondo style and cleanse your space.
39. Have a relaxing bath.
40. Imagine yourself as a child. What would you say to that child if they wanted to self harm?
41. Try a sweary adult colouring book.
42. Watch your favourite show tucked up in bed.
43. Make yourself a hot drink and sit in the window with some fresh air coming in.
44. Try a stress ball or sensory fidget toy.
45. Focus on your breathing.
46. Try a grounding technique such as the 5-4-3-2-1 method.
47. Make some putty.
48. Paint your nails.
49. Stand outside in the wind/rain.
50. Call a helpline such as The Samaritans.

These alternatives serve as safe distractions from self harm, instead of just replacements with another unhealthy coping mechanism.

You aren’t replacing the self harm, you’re giving yourself time for the urge to pass and to let yourself feel something different.

​It’s not the cure but it’s something in the mean time, until you can learn to live through your emotions/anxiety/depression without needing to self harm.