When emotions become overwhelming, increasingly painful, or start to take over, the urge to self-harm may arise. Generally, such actions aim to feel something again after numbness, divert attention from unwanted emotions, or self-punishment. In this article, Fitie will discuss 6 strategies to help you control the urge to self-harm.

1. Identify Emotional States

When the urge to self-harm arises, take a moment to ask yourself why. Are you angry, lonely, feeling neglected, numb, or something else? Then, consider if that's the only way out. Alternatives to alleviate these feelings include:

• Angry? Engage in physical activity
• Lonely or neglected? Reach out to loved ones
• Numb? Engage in activities that evoke physical sensations, such as enjoying delicious food, watching favorite romantic series, taking a shower, or spending time outdoors

Always identify emotional states when the urge to self-harm arises.

2. Understand Patterns of Self-Harm Urge

Understanding patterns of self-harm urges will help you identify triggers and when the urges occur. While it may be challenging to resist, it's helpful to reflect on what happens afterward. You can use a journal for this purpose.

Note down what happens before, during, or after each instance of self-harm (preferably including the duration). Some components to record as triggers include what challenges you're facing, whether objects, situations, or people remind you of something difficult, and other feelings you experience.

3. Step Outside for Fresh Air

Leaving a place that triggers self-harm urges is one strategy to avoid it. This method also keeps you away from objects that could be used for self-harm. Feel the fresh air outside and let your body and mind relax.

4. Talk to a Trusted Person

Getting support from trusted individuals (friends or loved ones) can be beneficial when the urge to self-harm arises. It's okay to pour out everything, and being open is actually good, even though it may be difficult. Therefore, try to talk to just one or a few people.

Open up to those who care about you.

5. Listen to Music

Music that resonates with your feelings may be more frequently listened to, but it doesn't always provide relief for those going through a tough time. If you're sad, sad music will likely worsen your depressive symptoms. Instead, try choosing upbeat, classical, or nature sound music.

6. Visual Imagination and Creativity

Create your own "happy place" with a visual approach and add sensory touches. For example, imagine a place with sweet memories or one you'd like to visit. Add details to your imagination, such as the sound of splashing water, the smell of wet grass, and how it feels to walk there.

Communicating feelings may not always be possible with words, but can also be done through self-expression and diverting the urge to self-harm. A creative work can be a vessel for regaining control, such as drawing, painting, or doodling.

These are 6 strategies (but not limited to these) to control the urge to self-harm. Starting from identifying emotional states, understanding patterns of self-harm urges, seeking fresh air, listening to music, and visual imagination and creativity. Find what works for you, but if the urge returns, seek help from a mental health professional.

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