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How to help yourself with self-harm urges now and longer term
Understand your triggers and urges. Keep track of what happens before, during and after you self-harm. This can help you understand what gives you the urge to self-harm, and recognise these urges more quickly in future. You could use a diary or app, or note things on your phone or a piece of paper.
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How to manage anger in the moment - Mind
Use a grounding object. Keep a small object with you to hold and focus on when you feel angry. For example, you could use a marble, a fidget toy or a piece of fabric. Keep notes on your phone with reminders to yourself about what to do when you feel angry.
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Self-care for PTSD - Mind
Try grounding techniques. Grounding techniques can keep you connected to the present and help you cope with flashbacks or intrusive thoughts. For example, you could describe your surroundings out loud or count objects of a particular type or colour. See our page on self-care for dissociative disorders for more information on grounding techniques.
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Mindfulness exercises and tips - Mind
Tips on getting the most from mindfulness. To get the most out of mindfulness exercises, try your best to: Pay attention. Focus on things you can see, hear, smell, taste or touch. For example, when you take a shower, make a special effort to really pay attention to how the water feels on your skin. Take notice.
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Self-care for paranoia - Mind
Mindfulness and relaxation techniques. Mindfulness works by taking your focus to the present moment and away from other thoughts. Practising mindfulness or relaxation techniques may help reduce paranoid thoughts. See our pages on mindfulness and relaxation to learn more, including exercises you could try.
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Relaxation exercises - Mind
If are starting to feel stressed, overwhelmed or panicked, connecting with your five senses can help to ground yourself in the present moment. You can do this exercise anywhere and it doesn't need any special equipment.
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Tips for managing voices - Mind
Use a grounding object. Keep a small object with you to hold and focus on when you feel bothered by your voices. For example, you could use a stone, a fidget toy or a piece of fabric.
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Self-care for OCD - Mind
Try a grounding object. Keep a small object with you to hold and focus on when you feel bothered by your thoughts. For example, you could use a stone, a fidget toy or a piece of fabric. OCD UK sell 'just a thought' wristbands and badges to help remind you not to give meaning to every thought.
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What self-care can I do when I'm dissociating? - Mind
Try grounding techniques . Grounding techniques can help you feel more connected to the present. They might help you cope with intrusive thoughts or difficult feelings, memories and flashbacks. You could try: Breathing slowly while counting; Tuning into to different sounds around you; Walking barefoot and noticing how the ground feels
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