Self-harm urges can be so strong and are very hard to deal with, but we can work against them to better-coping skills.

Self-harm, self-mutilation or self-injury comes in multiple forms not just cutting that is normally discussed. Examples include compulsive masturbation, burning, hitting yourself against things, excessive scratching to the point of drawing blood, punching self or objects, infecting oneself, inserting objects into body openings, drinking something harmful and breaking bones purposefully.

These skills also work for self-triggering behaviours doing actions that cause yourself severe emotional distress like flashbacks or panic attacks.

Here is some advice to start finding safer coping skills:

The first step is to look at what is pushing you to self-harm.

Look at:

1. What things tend to happen before you do the behaviour? Are their common external triggers?
2. what emotional state are you in before you trigger yourself? For example are you angry, empty, keyed up, anxious? Do you feel like you need a realise? Are you experiencing intrusive thoughts?
3. What physical sensation are you experiencing beforehand? Are you holding tension anywhere particular? Are you in physical pain? Are you already experiencing body memories?
4. What emotions are you feeling afterwards? Do you feel less empty? After the panic subsides are you actually calmer?
5. What physical sensation do you have afterwards?

Okay, now you can look for replacement actions that can handle the feelings without triggering yourself.

1. knowing outside triggers can help you avoid them if possible, and prepare for them ahead of time if that’s not possible.
2. If you recognize the emotional state the persists the actions you can try and work on bringing yourself down from this state first. Learn about coping skills to handle this feeling. (Coping skill suggestions: Anger, anxiety/stress , intrusive thoughts) 
3. If you are feeling specific body sensations beforehand look at ways to help that. For muscle stress this might help, heating pads or light stretching might help. If you have a headache ice pack might help. If you are already having body memories this might help.
4. Now sometimes the emotion you are getting after the triggering is just as important as the emotion that was before. Now here you can look for a replacement action that brings you a similar emotional feeling that isn’t as harmful. This post gives some examples of replacement skills for self-harm. If something you find is you are looking to break an emotional blank, or you feel more “real” afterwards I could suggest finding emotional things (music, movies, books) that can still bring strong emotions.
5. If you have physical sensations you are seeking again it is good to find a replacement action. Sensory aids might help info about that here.

Three important things to consider for long-term recovery

1. Deeper things are always at play. Underlying mental health conditions (Like BPD, PTSD or Depression) and trauma. Working through these problems, often a professional can be helpful reaching out to them is important. 
2. Reaching out to friends and family can be really helpful in keeping yourself safe. Which is of the utmost importance.
3. If you find yourself harming yourself greatly please look at our crisis resources.

Wishing you all healing and hope.