When you feel the urge to self-injure, instead of giving into the urge immediately, tell yourself that you will wait 15 minutes and set a timer.
During those 15 minutes try some of the coping techniques listed here.
After the time is up, how do you feel?
Has the urge diminished?
Is it gone completely?
Slowly relaxing different parts of your body can be very helpful when resisting an urge to hurt yourself. People who have self-injured often say that this type of activity can be very helpful in resisting urges and feeling better.
We are developing an audio file you can download and play from your phone, iPod, MP3 player or computer whenever you have an urge or need to relax. Please check back soon.
In the meantime, click here for files you can download that walk you through some of these types of relaxation exercises.