Content

• Steps
• Additional Resources
• Advice

Self-excision is a form of self-injury. Self-injury is when someone intentionally hurts themselves as a way to cope with unpleasant emotions, complex situations or experiences. Body cutting can make you feel better and in control in a moment. In the long run, however, cutting yourself off will only make you feel worse. You can also put yourself in danger. There's no magic solution to stop cutting yourself, but it's important to be kinder to yourself and not to torture yourself. If you want to recover, there are steps you can take to stop cutting yourself. If you or someone else you care about is intending to harm yourself, consult the Additional Sources at the end of this article to find someone you can confide in.

Steps

Method 1 of 5: Overcoming the Motivation

1. 

   
   
   Go to a place where you can't hurt yourself. If you feel an urge to cut yourself, go somewhere that will make it difficult for you to do this. You can go to a public place such as a coffee shop or an indoor living room in the presence of a relative or roommate. This will help you overcome this unhealthy urge. It will also make you feel better, especially if you are surrounded by people who love and support you.

2. 

   
   
   Call someone. If you are alone at home and cannot leave, when you feel like hurting yourself, call the person you like to talk to. You can call a relative, a friend you trust, or a hotline. It is better to have a phonebook that holds the phone numbers of people you can call. You can also save their phone number to your mobile phone.
   • In Vietnam, there are many hotlines that you can call to ask for help. One is 112, the number to receive emergency help requests. You can also call 115hotline for medical emergencies. And you can also call the hotline 1900599830 to be able to get help with your psychological and emotional health care.
   • If you have injured yourself or need to see a doctor, call 115Hotline for medical emergencies for immediate assistance and immediate delivery.
   • If you live in Hanoi, remember that you can also use numbers 112 or 115 to request urgent help. Or you can call the children's and adolescent hotline 18001567. These numbers are completely free when calling from mobile phones or landlines.

3. 

   
   
   Distract yourself. A great way to avoid injury is to distract yourself. Not all distraction techniques are suitable for everyone, so you may need to go through a few measures before you can determine which one is right for you. Sometimes your triggers or motivations can be different depending on your emotions or situation, meaning your response to stopping yourself from hurting yourself will be different. .
   • Try the method of drawing a butterfly. When you feel like cutting into your body, draw a butterfly on the area where you want to hurt yourself and call it by the name of someone you love or who wants you to be better. If you cut in that position, the butterfly dies. You will have to wash your hands afterward. If the pattern fades and you have not hurt yourself, the butterfly will be released into nature and set free.
   • Another idea is to use a pen. Take a red pen and draw some lines, wavy lines, peace symbols, or any other icon on the skin you want to cut. When finished, count the number of lines you've drawn. They are the symbolic images of the scars you will get Not take.
   • If the methods above don't work, try dyeing your hair, making a cup of tea, counting 500 to 1000, trying to solve a puzzle or playing a brain training game, watching the pedestrians, playing. an instrument, watch TV or watch a movie, paint your nails, arrange something like a bookshelf or closet, origami to keep your hands busy, keep your hands busy. take an action, play a sport, go for a walk, plan a dance practice, or do an art or coloring project. There are countless possibilities that you can do. You just need to find something distracting.

4. 

   Delay the act of cutting yourself off. Whenever the urge comes in, try to postpone it. Start with a short amount of time such as 10 minutes and gradually increase the amount of time.
   • As you wait, think about scars you won't want to have and why you don't need to hurt yourself whether you are thinking about it or you really want to cause pain. injury to yourself. Repeat an affirmation to yourself, such as "I don't deserve to be hurt", even if you don't believe it.
   • Remember that you can always choose not to hurt yourself. The decision is entirely up to you.
   advertisement

Method 2 of 5: Understanding Coping Strategies

1. 

   Use the five senses technique. Coping skills are essential for the recovery process. They can help you deal with impulses and help produce the same comfort chemicals in your brain, called endorphins, released when you engage in actions that hurt yourself. . A popular soothing technique is called the five senses technique, it provides you with ways to calm your mind so you can deal with painful or extreme emotions. to actions that cause personal injury.
   • Starting in a comfortable position, you can either sit cross-legged on the floor or sit on a chair with your feet touching the ground. Then, focus on your breathing. Next, proceed to perceive your senses. Take a minute to each of the senses and focus on each of them.
   • Hearing: Focus on outside sounds. Is it the sound of cars running, people talking? Next, let's focus on the inner sounds. Can you hear continued breathing or the sound of your stomach digesting your food? When you focus on listening, do you notice any sounds that you have never heard before?
   • Smell: What scent do you smell? Is food being placed near you? Or is it the scent from the flowers outside? You will probably spot a scent that you haven't noticed before. Try closing your eyes so you can focus on your other senses.
   • Vision: What do you see? Can you see the outside through the window? Pay attention to details such as color, pattern, shape, and texture.
   • Taste: What taste do you taste? Pay attention to any taste you might feel in your mouth, be it the stench of your morning coffee or the taste of your lunch. Move your tongue around for a better taste, check for any unusual flavors you come across.
   • Touch: Feeling when something touches your skin. It could be the carpet under your feet, the feeling when the clothes you are wearing hit your skin, or when a breeze is blowing through your face. Feel the chair you are in.

2. 

   Meditate or pray. Meditating or praying may sound silly, but scientific studies have shown that meditation improves positive emotions, satisfaction, health, and happiness. It also helps to reduce anxiety, stress, and depression. There are many types of meditation, but the overall goal of meditation is to provide calmness.
   • Start with a comfortable sitting position. Focus on a single point. It could be a visual reference, such as a fixed point in the room, a reference to hearing, such as a word or a repeated prayer, or a reference. to the physical, such as counting particles on a string. While you focus on a repetitive task or a fixed object, let go of all thoughts and focus on the fixed point.
   • It sounds quite easy, but concentrating your mind is quite a challenging act. Don't be disappointed if you can only concentrate for a few minutes at first. Keep trying until you can take hours to get rid of all thoughts and clear your mind.

3. 

   Do a breathing exercise. Breathing is a natural response we can control. Research has shown that breathing exercise has a positive effect on your stress. Stress can be triggered when you want to hurt yourself. Learn new skills that can help you control your triggers.
   • Try a method of even breathing. This is a fairly simple technique and works like this: after inhaling, count to five, and do the same for the exhalation. Focus on each breath.

4. 

   Use relaxation techniques. There are plenty of relaxation techniques you can use. Try visual relaxation exercises, where you use your imagination to build a safe place where you won't want to hurt yourself. You need to create a specific image in mind. This image needs to be serene and can remind you of a happy memory. Printing an image of a safe place onto paper and focusing on it is easier than imagining the place.

5. 

   Use dynamic relaxation therapy, muscle tension (PMR). PMR is a coping skill that focuses on the tension and relaxation of different muscle groups. One benefit that PMR brings is that it helps you become more aware of your body's physical sensations.
   • Start with a comfortable position that allows you to focus on different muscle groups. Most people think sitting or lying down is the easiest position to start. Then, focus on a group of muscles that you can stretch and then release.
   • Tense this muscle group for 5 seconds, just squeeze the muscle group you're training on at that moment. After 5 seconds, relax and relax for 15 seconds. Then move on to other muscle groups.
   • Repeat this as many times a day as needed.
   • Separating specific muscle groups can be difficult, but with practice, things get easier.
   • Common muscle areas include your face, hands and arms, abdomen and torso, lower legs, and feet. Wear loose-fitting clothing so you can feel more comfortable.

6. 

   Take a mindful walk. Walking is a relaxing and enjoyable method. Mindfulness walking is even more wonderful because it is mindfulness movement. In order to be able to take a mindful walk, pay attention to every step you take. How does your foot feel on the ground? In your shoes? Focus on your breathing. Pay attention to the surroundings. Take the time to enjoy your surroundings.
   • Benefits that you get from the act of mindful walking include awareness of your daily life and focus on your consciousness. Usually, many people find it difficult to meditate in one place, so walking will be a more dynamic method of meditating. Going for a walk will also have other benefits for you.

7. 

   Take note of situations that make you want to hurt yourself. Keep a journal about times when you want to harm yourself. When you feel that unhealthy urge, write it down in your journal. Record when you felt this urge and what happened before it reached you. Taking notes will help you identify the patterns or emotions that led to self-cutting. In addition, journaling can help you share your feelings and process your own thoughts.

8. 

   Create a coping skill box. A coping skill box is a type of container you use to store items that will help you resist the urge to hurt yourself. You can use a shoebox or cardboard box and put in the box any items that you think will prevent you from hurting yourself. They can be pictures of friends, family, or pets, a diary you can write on, drawing tools so you can create artwork or say words or text. Inspirational singing can make you feel better, a CD that you love, anything that can lift your spirits and stop you from thinking about self-injury. for yourself.

9. 

   Find another method. Some people cut themselves off because they are feeling extremely angry, hatred, frustration, or pain. If this is the reason why you decided to take this action, find another way to help release your emotions.
   • If you're angry or frustrated, punch your pillow, go somewhere and shout, tear the paper, or squeeze a ball to relieve stress. You can also take a kickboxing class or self-defense class. Any activity that can help release the emotions you typically display through self-cutting will help you avoid hurting yourself in the future.
   • Finding the right method can be time consuming. Try a few techniques until you can find one that works with your feelings. Remember that they can often change with the situation.
   advertisement

Method 3 of 5: Speak to Yourself in a Positive Way

1. 

   Listen to the positive things you say to yourself. Positive self-talk refers to your inner voice, the voice that conveys positively with you and always acknowledges you. This voice influences your motivation, outlook, self-esteem, and overall health. Positive self-talk is a way to increase your confidence, build a healthy lifestyle, and reduce negative thoughts.
   • Talking to yourself can also help you maintain a healthy view of your own feelings. Remind yourself that your feelings and your urge to cut yourself off are just fleeting emotions, not facts. They will pass or can be improved. The feeling of making you want to hurt yourself doesn't last forever.

2. 

   Set up reminders. One way to incorporate positive self-talk into everyday life is to leave visual reminders all around you. You can use sticky notes or stick a piece of paper containing positive self-talk around your environment. You can also write your message in the mirror, on the window, or on the board. This way, you will be able to see the reminder more easily every day and it will help improve your mood. You can also easily read positive messages when you're in the state of wanting to cut yourself off. Some good messages include:
   • I am adorable.
   • I am special.
   • I am confident.
   • I can accomplish my goal.
   • I'm pretty / handsome.
   • My feeling is simply a fleeting feeling.
   • My feelings won't last forever.
   • Emotions are not facts.
   • Self-harm will not help solve the problem.
   • Self-harm may be temporary, not long-term.
   • I am able to overcome my anger / sadness / anxiety without hurting myself.
   • I can confidently share my feelings with others in this moment.
   • I can seek help.
   • I will get over it.

3. 

   Journal about your thoughts. Talking to yourself will help you to see and understand how thinking can affect your quitting attempt to injure yourself. The first step you need to take is to learn to see your own thoughts because they often become routines. Many people find it helpful to keep a journal to record every thought of the day. Writing them down will allow you to think more seriously about your feelings and thoughts and also help you learn how to handle things in a different direction.
   • The goal is not to change your mindset but to become aware of them. This way, you will be able to see them and help you not passively act on your negative thoughts and lead to self-hurting behavior.
   • Write about the situation, thoughts, feelings, or emotions you are experiencing as well as physical feelings such as energy, stomach cramps, and the actions you take.

4. 

   Evaluate your thoughts. Assessing your best friend's thoughts as well as the thought processing can help you form times for more positive self-talk and limit the negative thoughts that lead to self-cutting. Are your thoughts correct or not? Take a look at your thoughts log and evaluate any similar situations you have encountered. Have you learned anything from these situations and what have their long-term consequences? Have you ever dealt with any situation in a different way than before? Do you act on negative thoughts?
   • A good way to gauge negative thinking is to look for statements that contain words such as should, should, or must. These statements are in the form of "eat, fall back to nothing". This harsh, negative thought will often make you want to do harm to yourself.
   • Re-read your thought diary, what alternative thoughts you could have made? Writing down positive replacements can help you beat negative thoughts.
   • Consult a trusted friend or family member if you don't know if your thoughts are correct.
   advertisement

Method 4 of 5: Prevent Recurrence

1. 

   Eliminate any stimulants. In order to prevent self-cutting from recurring, you will need to remove the tools you use to perform this action. Throw out anything that you used to hurt yourself in the past. If you need to spend time searching for items that you can use to injure yourself, you will feel "out of interest". The time you spend thinking about your actions or additional efforts can act as a deterrent.
   • Do not place sharp objects on the table and do not store razors in drawers or cupboards where you can easily find them.
   • If you don't want to throw away your tools, find ways to increase the delay by wrapping them up and storing them in a tall closet that you can hardly reach.
   • If possible, give them to someone else. This is the method that helps ensure that you won't be able to find them. You might get a little angry at first, but when the urge passes, you'll feel grateful that you can stop yourself from hurting yourself.

2. 

   Identify and stay away from irritants. At a time when you feel like hurting yourself, stop and think about what just happened. They are your stimulants. Keep them in mind and stay away from these situations. Sometimes, you can foresee them, and if you can anticipate these situations, it will be easier to avoid them.
   • Common triggers include having problems with others such as being bullied or bullied online, pressure at school, feelings of social isolation, abuse, and gender dysfunction. calculation, and family problems.
   • Many people perform self-cutting at a specific time of day. If you know that you often want to hurt yourself in the morning, be sure to take extra care after waking up. You need to know yourself and understand what you need to do in order to cope with the urge in the future.
   • For example, if you've just argued with someone close to you, and you're feeling like hurting yourself, stop and ask yourself what makes you feel like this. : "I want to harm myself because I just argued with someone I love, and this makes me feel very bad." Identify factors that make the situation you are experiencing as triggers of negative emotions, such as an emotion or a particular action. Practice reducing this until you can control it or until you get rid of it completely.

3. 

   Recognizing the success. Celebrating the progress you have made is quite important. Use your favorite color to highlight days when you don't cut yourself into the calendar. At the end of the month, count the number of days that you didn't hurt yourself and write it down on the calendar. Please try to increase the number of days next month. advertisement

Method 5 of 5: Seeking Professional Help

1. 

   Find the underlying cause. In some situations, self-removal may be a symptom of another medical condition such as depression, anxiety, or another psychological disorder. Body cutting can often help ease feelings of anger, guilt, anxiety, isolation, grief, or hopelessness. This action is also seen as a way of expressing the emotions and pain you are experiencing.
   • Other reasons for someone hurting themselves include the need to want control of your body, especially at a time when you feel out of control. Many people want to injure themselves so that they can feel something when their body is paralyzed. Many others do this as a way to respond to trauma or other problems such as anxiety and depression.

2. 

   Chat with experts. If you are having trouble dealing with self-harm and coping techniques and other methods have not worked, you may need to see a specialist so they can help. you change the situation. A counselor, psychiatrist, or therapist will talk to you about why you want to harm yourself, about your feelings, and about how to change behavior related to behavior. this motion.
   • Consider joining a treatment group, you will easily find that quite a few people are struggling with the same problem as you.
   • If you are a minor, tell your parent or guardian that you need to see a mental health professional as soon as possible. Emphasize that this is an emergency.
   • If you are an adult and you have health insurance, call your doctor as soon as possible and ask your doctor to refer you to a therapist or psychologist specializing in self-harm. love yourself. If you don't have insurance, look for free or low-cost medical facilities in your area, or ask the clergy for help if you are religious.

3. 

   Seek help quickly. If you have seriously injured yourself, you should seek help immediately. A serious injury is any cut that bleed for more than 10 minutes, bleeding that won't stop, or you accidentally cut a strong static or artery from your body.
   • You should also seek help quickly if you have suicidal thoughts.

4. 

   Know the difference. Self-harm is not the same as suicide, but people often confuse the two. The biggest difference is in his intention to end his own life. Those who intend to commit suicide will not be able to find a way out and want to end their lives. However, people who intend to hurt themselves often do not want to end because they intentionally want to harm themselves so they can feel they are alive or help them cope with life. their.
   • Scientific research has shown that people who want to injure themselves are more likely to commit suicide in the future. This is often related to other factors such as depression, feeling like you have no reason to live, or feeling hopeless. Make sure you are well aware of suicidal thoughts and seek help when needed.
   • Look for signs of suicide, such as always talking about wanting to end or ending their lives, making statements like losing hope, or saying they have no reason left. living.
   • If you or someone you love is having suicidal thoughts, get help. Call 1900599830 to chat with someone about helping someone with suicidal thoughts, or to call 112 if someone has committed the act.
   advertisement

Additional Resources

Advice

• If possible, it's better to stay away from factors, people or situations that make you want to hurt yourself. This is usually quite difficult to make, but these small changes can get you through the problem until you can recover, or until they become part of your recovery.
• Throw away your razor.
• Let someone you know, such as grandparents, aunts, moms, or friends, whom you love and trust to guide you not to cut yourself off. They can also watch over you and make sure you won't harm yourself.