created: 9/28/21
last updated: 07/25/24

୧ draw red marker/pen on the area you would normally s/h or on the tip of your finger
୧ paint on yourself
୧ red makeup on areas you'd normally do it
୧ brown/purple/green eyeshadow on yourself to imitate bruises
୧ (red) food colouring on yourself
୧ get bandaids/bandages and draw red on the padded areas, you can see the red through the bandaid and it looks like you got hurt
୧ if you pick at yourself, get a squishy and pick off chunks of it
୧ (again, if you pick at yourself) get a piece of cardboard/foam/paper or anything, get hot-glue and randomly drip it all over. (preferably lines of it) don't burn yourself! peel/pick off the glue. (instagram reel for inspo)
୧ fake tattoos
୧ draw all over a picture of you, or someone else (magazines,people you hate)
୧ doodle and draw all over yourself with a pen, write (good, nothing negative!) stuff or just scribble!
୧ put bandaids/bandages all over you
୧ get paper, paint/watercolours, and a thin paint brush, (or the blade you normally use), or a thin cardboard (cereal box kind) and paint with the blade/brush/cardboard on the paper like how you'd normally harm yourself. preferably red paint! (tiktok)
୧ TW FOR BLOOD you can visit fatal of flesh (please be careful, this can trigger you.)
୧ apply glitter (glitter glue, paint, make-up, or just smack on some glitter) and put it on for the "scar" affect. it's also fashionable!
୧ cut/slice up a bar of soap.
୧ make your own "scratch and draw" - colour with red (or any colour) with markers, then paint a thin layer of black paint. when it all dries, use a toothpick and scrape it off!
୧ if you pick at your skin, try to make a "picky paint" or buy one here! if you want to make one, get lava rocks & puffy paint. paint the whole rock in paint, and pick at it with some tweezers! if this helps, make multiple at a time so you can take them places!
୧ put lipstick on, and kiss where you'd usually s/h. (reminder that you should love yourself)
୧ put nail-polish on your skin, and pick it when it's dry! do any colour. (it can be hard to pick off)

୧ put it off if you're getting urges. say "i'll self-harm in 20 minutes if i still feel like it." and in those 20 minutes, do something's in this list!
୧ listen to music! playlists i made ;; calming music / upbeat music / songs i reccomend.
୧ doodle characters you like! heres a random idea generator CW flash warning
୧ try out a new hobby
୧ sing, loudly or quietly.
୧ call/text with friends
୧ get a comfort item
୧ try to write&research something about something really random, like a rock you saw or a random animal
୧ learn some random facts! about animals, history, anything! here are 300 random facts.
୧ drink something warm. tea/coffee/milk (if you want to be sleepy!) try some "age regression milk recipes!"
୧ pretend to have a party
୧ count to 100, then 500, then 1,000
୧ play/pet/cuddle with your pets, they can help with mental health!
୧ imagine scenarios (meeting an online friend,dancing with someone in the rain,a picnic with someone you love)
୧ try to learn a new language! or even just basic greetings
୧ bake a cake, or anything! recipes ; 3 ingredient sugar cookies / microwavable mug-cake / edible cookie dough / + more in this carrd!
୧ go on a walk, or outside in general.
୧ start a mood journal (or get an app!)
୧ chew thick bubble gum
୧ only for ios the app/game "fidget widget". its just a little distraction game and keeps your hands busy. app store download
୧ get a rag/towel, wet it and put it in the freezer. once its frozen, peel off the rag and unravel it!
୧ play quick draw! you draw whatever prompt you get, and google guesses it! its fun!! ♡
୧ make a character, or yourself in picrew!
୧ the app calm harm might be able to help. it has advice and distractions. ios download / andriod download.
୧ only for ios tappy, a little fidget app! it has built in games, fidgets, and a little pet you can take care of. download
୧ the useless web is a website that was pretty popular on YT in 2016!! it takes you to any silly fun website where it can be minigames, random images, or anything! it's completely safe though. :)
୧ cat bounce is a cute, silly website of little kitties bouncing and you can make so many fall from the sky!!
୧ play pakka pet! similarly to tamagotchis, you can raise a little sprout guy and however you raise it, it evolves! you can decorate your village and your home, and mix different food for your pakka pet! andriod download / ios download
୧ neal.fun has minigames, and facts! it's a really cool simple site and has helped me a lot.
୧ bongo.cat is a cute site to control the bongo cat!! make some music and have fun!
୧ nijika's ahoge looks like doritos! make bags of them here, simple tap game that's fun & distracting!!
୧ talk to any character with ai! talk about life, pets, literally anything. i gave jesse pinkman a kitten and he cant stop fawning over it!
୧ make a list of things you like! (this can also lift your mood)
୧ make a collage of future plans you want!
୧ start a mini-scrapbook! pick up some stuff you find whenever you go on an adventure, keep the tags from something important/special you got! tiny journals on amazon
୧ play on drawing.garden
୧ pick the odd colour out on kuku kube!
୧ play with this hand & watch it unfold
୧ check out "queering the map", especially if you're lgbtqia+ it can be comforting! see peoples stories here :)distraction mini-game carrd find the park mini-game carrd distraction master-list butterfly project 100,000 stars

୧ punch a plush/pillow/punching bag
୧ scribble on paper
୧ cut up something thick (a book,meat,stiff pillow,cardboard)
୧ draw on, cut up, and/or punch a plush/pillow!
୧ make something out of clay and then destory it! here's a playdough recipe
୧ scream into a pillow, or go to a secluded area (like a forest) and yell!
୧ pick up something soft and swing it against your wall as hard as you can
୧ hammer nails into wood/put up posters/art with thumb tacks
୧ tear up newspaper, cardboard, or paper in general
୧ download "kick the buddy"! beat this little guy up all you want :) ios download / andriod download
୧ cry if you need to. it helps
୧ shake around your hands and legs really hard and kick all around!!
୧ snap/break a pencil(s)/sticks in half.
୧ break plates or clay!
୧ blow up balloons and pop them. be careful with the noises though!
୧ stab/cut an orange, apple, or banana! (oranges have a similar skin to us!)
୧ work out! take a jog, run in circles in your room, try to do push ups or pull ups, anything!
୧ write out how you're feeling and rip up the paper, then throw it away.
୧ pop bubble rap
୧ throw a fruit! a banana, tomato, something squishy as hard as you can so it splats!
୧ rip weeds out of a garden/yard!
୧ smash some walls on this website!!
୧ get a baseball bat and smash empty boxes.
୧ fill a ziplock bag with water and lots of red paint, go outside (or maybe a bath-tub) and stab the bag.
୧ scribble on paper until the back is black.
୧ throw darts at a dart-board!
୧ throw ice or even pasta at the walls/floor!
୧ flatten allunimum cans (and recycle them)
୧ cut up fruits!meditation for anger
reduce physical tension

୧ put ice in your first and squeeze
୧ put tape on the area you'd s/h and rip it off
୧ rub ice on the area you do it, you can also add food colouring or paint
୧ put your face in cold water
୧ tweeze your eyebrows! (be careful with this, as it can become a bad habit aswell!)
୧ peel glue off your skin! this is good if you pick at your skin, too.
୧ use mouthwash, it "stings" your mouth
୧ get a pen (preferably red) and draw on your finger tip. there are lots of nerves on your fingers so this feels different!
୧ try to eat something sour, like candy or a lemon!
୧ eat something spicy! a chemical in spicy food makes us think we're overheating, that's why it burns!
୧ take an ice cold shower (be careful, not too long!)
୧ clap/slap your hands together for 30 seconds!
୧ chew on ginger (root), or take a shot of ginger! (recipe here)
୧ rub tiger balm on where you'd s/h (info on tiger balm) | (risks/side effects)
୧ use vapor rub/vicks, but please be careful! it'll be a burning and cooling sensation
୧ mix mod-podge or thick glue with red paint, put a thick layer on your skin and let it dry. rip it off once it's done.
୧ take a shot of lemon juice.
୧ make a cup of kool-aid with MUCH more powered kool-aid then recommended. "if it doesn't taste like battery acid/a war head, it's not enough"
୧ also try a shot of hot sauce! it won't hurt you, but it'll shock you
୧ snap a rubber band on your wrist. be careful as this can still be a form of self-harm, but it's a safer alternative then anything more.

୧ "see, hear, feel, smell and taste." 5 things you can see, 4 things you can hear, 3 things you can see, 2 things you can smell, 1 thing you can taste.
୧ write a reality check list (list things about where you are and how you're feeling.)
୧ do you know what caused you to be anxious or panicked? try to recognise what triggered you. write it down, or tell someone.
୧ 4/7/8 breathing, breathe in for 4 seconds, hold for 7, breathe out for 8 seconds.
୧ here are breathing gifs follow along with them.
୧ count backwards from 100 by 5, or 2, or 7.
୧ pick up an object and describe what it is, how it feels, etc. it's colour, texture, noise it makes...
୧ list all your favourite characters, and everything you know about them.
୧ try to talk to someone, even if it's not about how your feeling!
୧ try to do some self-care. take a warm bath, wash your face, light some candles, make a snack...carrd for panic attacks
"the quiet place"
guided meditation

recovering can be very difficult. its okay to relapse sometimes, unfortunately you cant immediately recover from an addiction, or something you use to cope. please be careful! it takes time, but even trying is amazing, and worth it! ♡
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TW/CW drawing representation of cuts. please proceed with caution. the thread also has lots of drawings of cuts (for education) please be careful!original thread : @ranashtw