⚠️ Content Warning: This video contains content related to Self Harm. Please take the appropriate steps to protect your mental health + expectations. In the US you can text the Crisis Text Line 24/7 at 741-741.

If you know someone who has ever struggled with self-harm urges or behaviors, then you know

distraction alone is usually not enough

That's why in this video post, we're going over 33 physical alternatives to self-harm:

If you prefer to watch the video, click this image here:

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If you prefer to read, here’s what you need to know about physical alternatives to self-harm:

Having physical alternatives to self-harm that are not just a distraction can help with the struggle of self-harm.

Dialectical Behavior Therapy (DBT) provides a whole skills module dedicated to coping skills called Distress Tolerance skills.

Their self-soothing category uses your physical sensations, plus movement to help you get through difficult emotions and urges, and circumstances. 

We’ve got 33 different physical alternatives to self-harm, here they are:

SIGHT

1. watching YouTube videos 

2. looking at photos

3. reading motivational quotes

4. review gentle reminders you've written to yourself

SOUND

5. listen to music

6. enjoy nature and notice the sounds nature provides

7. meditate 

8. listen to an audiobook 

9. listen to podcasts

10. listen to positive affirmations(even say them out loud to yourself)

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SMELL

11. scents like lavender 

12. smelling your favorite perfume

13. using essential oils 

14. burning incenses

15. being outdoors and enjoying the smells that nature provides

TASTE

16. engaging in something sweet, savory, or minty 

17. sipping tea

18. cinnamon

19. eating your favorite fruits or vegetables

**A little disclaimer, if you struggle with any eating or dietary issues, it's important not to over-rely on something related to food as a coping strategy if that's an area that you already struggle with

PHYSICAL TOUCH

20. running cool water over the inner part of your forearm or the back of your neck

21. wash your hands up to your forearms

22. rub lotion on your skin

23. wearing comfortable clothing that feels good to the touch

24. hugs* with permission from someone or yourself (bonus benefits include: connection, touch, and pressure)

25. brush your hair

26. weighted blankets

27. use an acupuncture mat

28. self-massage

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MOVEMENT

29. move your body, you move your mind

30. change your perspective or view

31. walk or pace

32. stretch

33. move to another room or location

Tell me….

I hope that you found this information valuable and helpful and if you did, let me know in the comments over on my YouTube channel- you can click here to go to this video.

And please be sure to share this video because you never know who you could be helping in the process.

If you want to know my best tips for anxiety, click this link to watch a great video on this very important topic.

Want even more positive influences in your teen's life? Teen Girls Therapy Group is a weekly space where your teen girl can connect with others dealing with anxiety, depression, or low self-esteem. By talking and learning together, they learn to feel better about the relationships they have with themselves and others.

If you want to secure your teen's spot- schedule your complimentary 15-min parent phone screening by completing the contact form here.

IF YOU ARE CONCERNED THAT YOU, OR SOMEONE YOU KNOW, MAY BE CONSIDERING KILLING THEMSELVES, PLEASE CONNECT THEM WITH HELP.

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