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okay lets go, a thread of coping strategies for when you have self-destructive urges:
TW: mention of self-harm throughout the whole thread
RT to get it to someone who may need it
TW: mention of self-harm throughout the whole thread
RT to get it to someone who may need it
im gonna list skills that i learned in the dbt program (which is a form of therapy for ppl primarily diagnosed with borderline personality disorder) im NOT gonna list stuff like listening to music, going on a walk etc.
TW: mention of self-harm
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we talking here about last minute stuff u can do before causing damage by cutting, burning, hitting yourself etc. but some of these techniques are also good to use when u feel distressed, anxious, uncomfortable OR if u feel like youre abt to dissociate
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we talking here about last minute stuff u can do before causing damage by cutting, burning, hitting yourself etc. but some of these techniques are also good to use when u feel distressed, anxious, uncomfortable OR if u feel like youre abt to dissociate
note: u dont have to be diagnosed with bpd to use these skills!! if u have the urge to hurt yourself in whatever form (!) you can and you should use these lil hacks, just take what resonates with u in this thread
note 2.0: u can also use some of these stuff during anxiety and panic attacks
- skill rings/massage rings and spikey massage balls (plastic ones are okay but if u really want to feel shit go for the metal ones) good stuff to use while being outside, at work, school etc. they are small so others wont pay much attention to it.
just glide them around ur hand, arm, leg etc. to feel the effect but pls dont press it too hard into ur skin and take the ring off after youre done using it bc otherwise the blood circulation in ur finger will,,, stop akdnjehd
- using cold stuff like coolpacks on ur skin, holding your hands into cold water with ice cubs, rolling an ice cube over ur skin (combine it with red food coloring for a blood dripping effect), do the ice bucket challenge if u want or just hold ur head into ice cold water
the cold will ground and distract u pretty instantly but be careful to not use it for too long bc otherwise u risk cold burns which is not something we want, rightttt
- my bff thermal creme i talked about this one here https://twitter.com/metallicanero/status/1338948327753330693?s=19
i talked about this one here https://twitter.com/metallicanero/status/1338948327753330693?s=19
- put a small stone or smth inside ur shoe and walk around with it, if u had smth stuck there before u know that it hurts like hell lmao , pretty effective
- get a strong menthol chewing gum + strong mouth wash, this shit will make u feel like u get thrown into another dimension, alternatively u can also bite into a lemon or drink pure lemon juice (both things r very good to get urself out of a dissociation!!)
- eating straight up hot chilli peppers, wasabi or like anything spicy 
at least for around 20 mins u gonna have different problems then wanting to hurt urself ksndnejdjd be careful with that too tho
at least for around 20 mins u gonna have different problems then wanting to hurt urself ksndnejdjd be careful with that too tho
- this stuff. smelling concentrated fucking ammonia .. im not sure but i think this is even specifically made to get ppl out of dissociations and as an alternative to self harm, anyways. 15/10 got me through a lot of shit, is also small enough to take it with u to work/school etc
if u dont want to smell on ammonia u can also use any strong scents like mint for examples
- DRAW ON YOURSELF! with sharpies or even sfx make up, draw what u want to do to yourself or draw cute little things all over ur body doesnt matter. this is one of my most favorite skills, u can even put bandages over it as a form of aftercare for the full experience
kay i think thats it, if u have any questions or if u have different techniques u use to cope with self harm urges feel free to drop them here! we need to normalize talking about this bc more ppl than you know suffer from self destructive urges and thats nothing to be ashamed abt
STAY SAFE EVERYONE
