Below is a collection of free, practical resources to help individuals manage self-harm urges through distraction techniques and healthier coping strategies. These resources are designed for children, teens, and adults, addressing various emotional needs and promoting positive, safe alternatives.
Distractions That Can Help Guide
This resource from the National Self-Harm Network provides a wide range of distraction techniques to support individuals struggling with self-harm urges. It categorises activities into creative, physical, comforting, and social options, offering practical alternatives like drawing, exercise, journaling, and talking to someone. Designed to suit various emotions and needs, the guide includes comforting strategies like cuddling a pet or having a bath, and engaging activities such as puzzles, music, and gardening. By encouraging positive coping mechanisms, this resource aims to promote emotional resilience and healthier ways to process difficult feelings.
Coping Strategies Guide
This guide, developed by PAPYRUS Prevention of Young Suicide, provides practical techniques to help individuals manage overwhelming emotions safely. It includes a variety of strategies for emotional release, regaining control, and self-expression, such as sensory activities, creative writing, and mindfulness exercises. The resource encourages individuals to explore healthy coping mechanisms tailored to their needs and offers guidance on seeking further support. Designed to promote emotional well-being, it serves as a valuable tool for those looking to manage difficult feelings in a constructive way.
Coping Strategies for Self-Harm Booklet
This guide by Rethink Mental Illness provides practical strategies to help individuals manage the urge to self-harm in healthier ways. It includes a variety of techniques for emotional release, distraction, relaxation, and self-expression, tailored to different emotional states such as anger, sadness, or anxiety. The resource emphasises the importance of safety and self-awareness, offering tools like mindfulness exercises, creative outlets, and physical activities. Designed to support recovery, the guide encourages individuals to find personalised coping methods and seek further help if needed.
130 Things to Do Instead of Self-Harm Pdf Booklet
This comprehensive guide provides over 130 practical alternatives to self-harm, categorised to address different emotional needs such as distraction, venting, regaining control, and emotional release. It offers creative, physical, and sensory activities like drawing, writing, exercise, and mindfulness techniques, empowering individuals to manage overwhelming feelings in healthier ways. Designed for self-help and recovery, the resource promotes self-care and encourages positive coping strategies while reminding readers to seek professional support when needed.
50 Ways for Children to Take a Break: Anxiety and Stress Relief Poster
This poster provides a wide range of fun and practical activities to help children manage stress and anxiety effectively. It includes 50 simple ideas, such as dancing, puzzles, and blowing bubbles, tailored to suit different interests and needs. The resource encourages mindfulness, emotional regulation, and physical movement, making it a versatile tool for promoting mental health. Designed with bright colours and engaging visuals, it is perfect for use in classrooms, homes, or therapy settings. Supporting children’s emotional well-being, this poster is an excellent resource for parents, teachers, and therapists seeking accessible strategies to reduce anxiety and stress.
Distraction Techniques and Alternative Coping Strategies Resource
This resource, created by Ericka Kilburn and Janis Whitlock, offers practical alternatives to self-injury, focusing on distraction and substitution strategies. It provides tailored techniques for managing emotions such as anger, sadness, and guilt, with activities like creative expression, physical exercises, mindfulness, and sensory engagement. The guide emphasises identifying triggers, exploring healthier coping mechanisms, and seeking professional support for recovery. It is a valuable tool for those looking to develop safe and effective ways to cope with overwhelming emotions.
Self-Harm Distractions and Alternatives Guide
This comprehensive guide provides practical ideas and strategies to help individuals manage the urge to self-harm. It includes a wide range of activities, such as physical outlets, creative expression, and mindfulness exercises, tailored to different emotional states like anger, sadness, or anxiety. The guide also offers advice on identifying triggers, delaying harmful urges, and finding healthier coping mechanisms. With additional tips for self-care, relaxation, and seeking professional support, this resource empowers individuals to build resilience and adopt positive strategies for emotional well-being.
Alternatives to Self-Harm List
This resource provides a range of practical strategies to help individuals manage the urge to self-harm in healthier ways. It offers tailored activities for different emotional states, such as using ice, snapping a hair tie, or drawing with red markers to simulate sensations. The guide also includes distractions like creative arts, reorganising spaces, and mindfulness techniques to redirect focus. It encourages positive self-talk, recognising the impulsive nature of urges, and building resilience through safe coping mechanisms. Ideal for those seeking constructive ways to manage difficult emotions and break harmful habits.
Alternative Coping Mechanisms to Avoid Self-Harm Leaflet
This guide offers a comprehensive range of strategies to help individuals manage the urge to self-harm. It provides alternatives tailored to specific emotions, such as physical outlets for anger, sensory activities for sensation-seeking, and distractions to shift focus. Ideas include creative expression, mindfulness techniques, and positive self-talk to foster resilience. The resource also encourages identifying triggers, setting achievable goals, and finding safe ways to process emotions. Designed to support emotional well-being, this guide is a valuable tool for developing healthier coping mechanisms.
