maybe too much for 12sf

[Guest guest]

This is a list of things to do.

It comes from a recovery oriented site, so it may be annoying to

some. It may be helpful to others. I don't think you have to be a

stepper to do any of these things. Probably some/most won't apply

to anyone in particular.

ALTERNATIVES TO SELF-INJURIOUS BEHAVIORS

Use washable red markers to " cut " on your skin

Place your hands in freezing cold water

Listen to music/relaxation tapes

Make a mourning wreath (start with black flowers and replace with

colored flowers)

Repetitive reality checking (It's April two thousand, and I'm going

to be ok)

Negotiate with yourself

Get to know others

Recognize and acknowledge the choices you have NOW

Offer options

Carry tokens to remind you of peaceful comforting things/people

Create and use mental safe places (beach, cabin in the woods,

peaceful mountain)

Get out on your own, get away from the stress

Help someone around you (reach out on a bb, newsgroup, phone list

etc.)

Pay attention to the changes needed to make you feel safe

Count yourself down (ten...nine...eight...seven...)

Take a different perspective (different vantage point)

" I'm aware " ; Repeat five things you see, smell, touch, taste in your

present surroundings to help ground you in the present

Pay attention to your breathing (breath slowly, in through your nose

and out through your mouth)

Pay attention to the rhythmic motions of your body (walking,

stretching, etc.)

Move to music

ASK FOR HELP

Ask yourself inside, what YOU need

Make affirmation tapes inside you that are good, kind, gentle

(Sometimes you can do this by writing down the negative thoughts and

then physically re-writing them into positive messages)

Journal

Touch Something familiar/safe

Draw

Put your feet firmly on the floor

Make something (craft, needlework, etc.)

Accept a gift from a friend

Meditate

Make a phone list of people you can call for support. Allow yourself

to use it

Learn HALT signals (hungry, angry, lonely, tired)

Identify what is causing you pain

Accept where you are in the process. Beating yourself up, only makes

it worse.

Do something FUN!!!

Take a break from mental processing

Take a SAFE risk

Tear up paper (old phonebooks, newspapers, etc.)

Honor your present anger

Throw ice cubes at the bathtub wall, at a tree, etc.

Give yourself permission to.... (Keep it safe)

Lose the " should-could-have to " words. Try... " What if "

Choose your way of thinking, try to resist following old thinking

patterns

Put memories in air tight containers with air tight lids

Notice black and white thinking

Connect with others around you. Call a therapist or friend.

Notice " choices " versus " dilemmas "

Keep in touch with others who are fighting the same fight

Check in with yourself and others frequently (try not to isolate)

Make yourself as comfortable as possible (Without using bad stuff)

Take a bath or a shower

Color in coloring books

Hold a stuffed animal

Write a poem

Leave the room

Leave the premises

Write a letter, NOT mailed, to the person or problem upsetting you

Play a musical instrument

Plan regular activities for your most difficult time of day

Call a hotline or support group or friend

Listen to a comedy tape or video

Reality check old messages (Those you supply and those you hear

others tell you)

Clean the house

Get out a fine tooth comb and vigorously brush the fur of a stuffed

animal (but use gentle vigor )

Pull weeds in a garden

Plant flowers

Eat cake (not the whole thing!)

Have a drink