How do I manage self-harm urges?

[Lefty_Epee]

I've been in DBT for around two-three weeks now and the coping mechanisms they've given me, TIPP and self-soothe, aren't helping and I've expressed this to the group and my therapist. What works for you guys? Anything helps.

[endofheartache1290]

I found an article you can look through. I hope it helps.

healthline.com/health/menta...

[Nothing_but_books in reply to endofheartache1290]

Wonderful article! Thank you so much.

[hey123456789]

I usually use a rubberband, everytime i get the urge i just snap the rubberband thats on my wrist. It maybe a small thing but sometimes it helps

[Hidden]

That sounds frustrating. Here’s my weird suggestion. I’m thinking you need the class before the class. Before you can soothe and before you can TIPP, you need to learn about your what your brain is telling you about your feelings and you as a person. And then they need to teach you how to actively think about the right kinds of thoughts. Not distraction thoughts like peaceful oceans, but a different beast altogether.

Your brain is sending you all kinds of messages all the time. One message it’s sending you is “I hurt!” And if you try to say, “I’m going to get through this,” it doesn’t work. Because your mind is like, “B. S., I don’t believe that. I hurt! Life is terrible!” And then you feel even more terrible because the techniques aren’t working.

Can you relate?

There’s a way to shut all that down, and for me, that had to come first. You’ll know when it’s finally the right thoughts because you will feel a bit of relief, which will motivate you to keep trying it. I literally had to have someone explain all this to me, including word for word what to say. I will write it out for you here, but only if you’re intrigued.

[Batterina]

Okay this is gonna sound weird but I dive into skincare, body treatment, nails, hair, waxing..so on. It is NOT relaxing to me lol and it's kind of like self harm that is for the best 👍🏻 I don't know what kind of routine you have but I'm willing to give advice on such 😅