# Distract from Self-Harming Behaviors[^1] Save the ones you're willing to do and / or add your own: - Tightly squeeze an ice cube. The cold is numbing and distracting. See: [[🕯️ Cold Shower]] - Write on yourself with a red marker where you would normally cut. Use red paint or nail polish to make it look like you're bleeding. Then draw stitches with a black marker. You can squeeze an ice cube at the same time for more distraction. - Snap a rubber band on your wrist each time you feel like hurting yourself. This is still very painful, but cases less damage. - Dig your fingernails into your arm without breaking the skin. - Draw faces of people you hate on balloons and pop them. - Write letters to people you hate or people who have hurt you. Tell them everything you've wanted to say, what they did and why you hate them. Then throw them away or save them to read later. - Throw foam balls, rolled-up socks, or pillows against the wall as hard as you can. - Scream as loud as you can into a pillow or scream somewhere you won't draw attention, like a concert or in your car. - Stick pins in a voodoo doll instead of hurting yourself. You can make one with rolled-up socks or a foam ball and some markers, or buy a doll at a store, so long as it's soft and easy to stick. - Cry. Sometimes people do things instead of cry because they're afraid they might never stop. But you will stop, and [[Crying]] makes us feel better. ## Related [[🛡️ Self-Distraction]] [[💡 Dialectical Behavior Therapy]] [[🛡️ Self-Harm]] [[Image]] is powerful. [^1]: [[📖 The Dialectical Behavior Therapy Skills Workbook - Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation]]