Break the Cycle: 4 Alternatives to Self-Harm

The urge to engage in self-harm or self-harming behaviors is not uncommon. Unfortunately, using self-harm as a way to reduce the pain and discomfort associated with various mental health conditions is common among teens and young adults. Although self-harm does not harm or injure others (at least not directly), it is essential to note that this method of alleviating mental health challenges is dangerous and can lead to harmful, sometimes fatal, outcomes.

Why People Self-Harm?

People self-harm because it is often a response to underlying mental health issues. Self-harm itself is not a mental illness or mental health diagnosis. However, when someone engages in self-harm, it is essential to seek help to address the underlying condition that encourages the behaviors. Many mental health diagnoses are frequently associated with self-harm, such as depression, eating disorders, borderline personality disorder, anxiety, and post-traumatic stress disorder (PTSD).

Self-harming behaviors occur most frequently in teens, young adults, and adults, especially those who have experienced trauma, neglect, or abuse. Those who use drugs or alcohol to self-medicate are at increased risk for more severe self-harm injuries, as substances dull perceptions and reduce self-control.

Self-harm often arises from overwhelming emotions like pain, anger, or frustration, when individuals are unable to manage these feelings in another way. The physical pain of self-harm can provide a temporary “release” by distracting from emotional pain and prompting the body’s endorphin response, which can improve mood. Some engage in self-harm to “feel something” when experiencing emotional numbness.

While self-harm is not the same as a suicide attempt, the cycle of repeated self-injury can be equally dangerous. Those who self-harm may be at increased risk of suicidal thoughts or irreversible physical harm. Professional treatment at centers like The Los Angeles Outpatient Center is vital to address the underlying emotional issues driving self-harm.

What Are the Types of Self-Injury?

There are various types of self-injury, including cutting and burning, which are common forms. Other examples of self-injurious behaviors include scratching, carving words or symbols into the skin, pinching, hitting, head banging, piercing the skin, inserting objects under the skin, and more.

Signs of self-harm are most often visible on the arms, legs, and front of the torso (chest and stomach); however, these are not the only locations on the body. Also, someone who uses self-harm to manage pain or emotional difficulties may use more than one method. 

Because the signs and symptoms of one method may be more apparent than another, it can be challenging to know if someone is self-harming.

What Are Alternatives to Self-Harm?

The Alternatives to Self-Harm include finding ways to distract yourself, getting active, reaching out to someone, practicing guided meditation, and exploring creative outlets.

Even when one knows self-harming behaviors are not the most beneficial coping technique, it can be hard to think of an alternative when faced with a moment of pain or distress. 

Unfortunately, in these cases, self-harm is the “one” thing they know helps, even for a short time. Changing behavior requires having an alternative readily available. Below are several evidence-based strategies you can try in place of self-harm when faced with a triggering moment.

Here are the alternatives to self-harm:

Create a healthy distraction

Creating a healthy distraction can be beneficial. Taking a moment to change your surroundings, such as going outside, allows time for immediate emotions and urges to pass. Nature can have a calming effect that may alleviate painful feelings. It’s important to start small and gradually take on larger challenges outside your comfort zone. 

Engaging in physical activity also helps improve mood and reduce emotional intensity, which can diminish the urge to self-harm. Research shows that individuals who self-harm often find exercise effective in managing their urges. It’s a common misconception that exercise must be vigorous; in reality, simple activities like yoga, stretching, walking, or biking can be very effective.

Talk to a friend

Being around others can serve as a crucial distraction when you feel the urge to self-harm, and emotional support from friends or loved ones can significantly improve your emotional state. Although it may be challenging to open up, doing so can be beneficial. If you cannot meet a trusted friend in person due to your living situation, consider virtual options like Zoom, FaceTime, or phone calls. 

While video chats may feel different from in-person conversations, they offer unique advantages. The distance of virtual communication can make it easier to discuss complex and painful emotions, potentially increasing your comfort and allowing for more openness about your needs.

Try guided meditation

Meditation is a widely used self-care technique for managing painful thoughts and emotions. Guided imagery, a specific form of meditation, can help reduce distressing thoughts and self-injurious behaviors. This technique involves creating a personal “happy place” in your mind, allowing you to focus on pleasant scenes rather than triggering emotions. Adding specific details to your mental image can help release stress and promote relaxation. If you’re new to guided imagery, numerous online videos can guide you through the process. 

However, it’s important to note that meditation may not work for everyone; some individuals may find it challenging to relax, which can increase stress. Many mental health treatment programs include self-care education, helping you explore these tools to determine their effectiveness for you.

Tap into your creative side

Tap into your creative side to manage emotional lows. When expressing feelings in words feels impossible, art or music can provide an effective outlet and help reduce the urge to self-harm. Creative activities offer unique self-care benefits; for instance, painting or working with clay allows you to control how and when you express your emotions. 

Engaging in these activities keeps your hands busy and diverts your focus from self-harming behaviors. Additionally, completing a piece of art gives you a tangible record of your feelings, and you can decide what to do with it afterward.

If you have a friend or loved one who self-harms or if you are injuring yourself, there is enough reason to reach out for help. Any form of self-harm, no matter how minor, is an indicator of a more profound concern that will benefit from support at a treatment center like The Los Angeles Outpatient Center. If you are not ready to contact a treatment center on your own, talk to someone you trust. Disclosing your worries and emotions to a friend, loved one, doctor, nurse, teacher, or spiritual advisor can reduce the weight of your emotions. Also, your trusted confidant can support and assist you in taking the first steps on your journey to successful recovery.

The first step towards lasting health and wellness is to seek help in overcoming the underlying medical or mental health conditions that lead to difficult emotions and self-harm. At The Los Angeles Outpatient Center, we understand this can be the most challenging step of all. Let our team of skilled providers help you find freedom from the problematic symptoms that can lead to self-harm and self-injuring behaviors. Our admissions team is here to teach you more about our programs and the care you can receive through therapy at our Los Angeles treatment center. Contact us today to learn more about how we can help.

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