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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 25 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,362 times.
Self-mutilation is a form of self-harm. Self-injury is when someone intentionally injures themselves as a way of dealing with unhappy emotions, complicated situations or experiences. Cutting into your body can make you feel better and more in control in no time. However, in the long run, cutting yourself will only make you feel worse. You may also be putting yourself in a dangerous situation. There’s no magic bullet that will stop you from cutting yourself, but it’s important to be kinder to yourself and not beat yourself up. If you want to recover, there are methods you can take to stop cutting yourself. If you or someone you care about is contemplating self-harm, refer to Additional Resources at the end of the article to find someone you can confide in.
Steps
Overcome the Urgency
- In Vietnam, there are quite a few hotlines that you can call for help. One is 112 , the number for receiving urgent help requests. You can also call 115 , the hotline for emergency medical conditions. And you can also call the hotline 1900599830 for support to take care of your psycho-emotional health.
- If you’ve injured yourself or need to see a doctor, call 911 , the emergency medical hotline, so you can get help and get to the hospital right away.
- If you live in Hanoi, remember that you can also use 112 or 115 to request emergency help. Or you can call the dedicated children and minors hotline 18001567 . These numbers are all free when calling from a mobile phone or from a landline.
- Try the butterfly drawing method. When you feel like cutting into your body, draw a butterfly in the area where you want to injure yourself and call that butterfly by the name of someone you love or someone who wants you to be better. If you cut into that position, the butterfly will die. You will have to wash your hands immediately afterwards. If the drawing fades out and you didn’t hurt yourself, the butterfly will be released into nature and be free.
- Another idea is to use a pen. Take a red pen and draw some lines, ripples, peace symbols, or any other symbol on the skin you want to cut. When you’re done, count the number of lines you’ve drawn. They are symbolic of the scars you will not receive.
- If the above methods don’t work, try dyeing your hair, making a cup of tea, counting from 500 to 1000, trying to solve a puzzle or playing a brain training game, watching passersby, playing play a musical instrument, watch TV or a movie, paint your nails, organize something such as a bookshelf or dresser, origami to keep your hands busy, be active. move, play a sport, go for a walk, plan a dance practice, or work on an art or coloring project. There are endless possibilities that you can do. You just need to find something to distract you. [3] X Research Sources
- While you wait, think about the scars you wouldn’t want to have and the reasons you don’t need to hurt yourself whether you’re thinking about it or you really want to. injury to yourself. Repeat a self-affirmation, such as “I don’t deserve to be hurt,” even if you don’t believe it. [4] X Research Sources
- Remember that you can always choose not to hurt yourself. The decision is entirely up to you.
Learn Coping Strategies
- Starting in a comfortable position, you can sit cross-legged on the floor or sit in a chair with your feet on the ground. Then focus on your breathing. Next, proceed to perceive your senses. Take a minute to each sense and focus on each one.
- Hearing: Focus on external sounds. Is it the sound of cars running, people talking? Next, let’s focus on the inner sound. Can you hear your breathing or the sound of your stomach digesting your food? As you focused on listening, did you notice any sounds that you hadn’t heard before?
- Smell: What scents do you smell? Is food being ordered near you? Or the scent from the flowers outside? You will probably discover scents you haven’t noticed before. Try closing your eyes so you can focus on other senses.
- Sight: What do you see? Can you see things outside through the window? Pay attention to details such as color, pattern, shape, and texture.
- Taste: What do you taste? Pay attention to any flavors you might feel in your mouth, be it the lingering taste of your morning coffee or the taste of your lunch. Move your tongue around to get a better feel, checking for any strange tastes you come across.
- Tactile: Feel the sensation when something touches your skin. It could be the carpet under your feet, the feeling when the clothes you are wearing collide with your skin, or when a breeze blows over your face. Feel the chair you are sitting in. [6] X Research Sources
- Start in a comfortable sitting position. Focus on a single point. It can be visual, such as a fixed point in a room, auditory, such as a word or a repetitive prayer, or related physical, such as counting beads on a string. While you focus on a repetitive task or a fixed object, remove all thoughts and focus on the fixed point.
- It sounds pretty easy, but focusing the mind is quite a challenge. Don’t be disappointed if you can only focus for a few minutes at first. Keep trying until you can spend hours clearing all thoughts and emptying your mind. [8] X Research Sources
- Try even breathing. This is a fairly simple technique and is done as follows: after inhaling, count to five, and do the same for the exhale. Focus on each breath.
- Start in a comfortable position that allows you to target different muscle groups. Most people assume that sitting or lying down is the easiest position to start with. Then focus on a muscle group that you can stretch and then release.
- Stretch this muscle group for 5 seconds, just squeeze the muscle group you’re focusing on at that time. After 5 seconds, release the muscle and relax for 15 seconds. Then move on to training another muscle group.
- Repeat this method as many times per day as needed.
- Isolating specific muscle groups can be difficult, but with practice it becomes easier.
- Common muscle areas include your face, hands and arms, abdomen and trunk, and legs and feet. Wear loose-fitting clothes so you can be more comfortable. [13] X Research Source
- The benefits you get from the act of walking mindfully include the ability to be aware of your daily life and focus on your consciousness. Usually, many people find it difficult to meditate in one place, so going for a walk is a more active way to meditate. Going for a walk will also bring you many other benefits. [15] X Research Source
- If you’re angry or frustrated, punch a pillow, go somewhere and shout, tear paper, or squeeze a stress-relieving ball. You can also take a kickboxing or self-defense class. Any activity that can help you release the emotions you often express through cutting yourself will help you avoid self-harm in the future.
- Finding the right method can be time consuming. Try a few methods until you can find one that works for your feelings. Remember that they can often change according to the situation. [18] X Trusted Source HelpGuide Go to source
Speak to Yourself Positively
- Self-talk will also help you maintain a healthy perspective on your own emotions. Remind yourself that feelings and urges to cut yourself are fleeting emotions, not facts. They will pass or may improve. Feelings that make you want to hurt yourself won’t last forever. [20] X Research Source Linehan, MM (1993). Skills Training Manual for the Treatment of Unstable Personality Disorder. New York: Guilford Academy
- I am lovely.
- I am special.
- I am confident.
- I can accomplish the goal.
- I am pretty/handsome.
- My feelings are simply fleeting feelings.
- My feelings won’t last forever.
- Emotions are not facts.
- Self-harm will not help solve the problem.
- Self-harm may be temporary, but not long-term, relief.
- I can get over 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. [21] X Research Source
- The goal is not to change your thoughts but to become aware of those thoughts. This way, you will be able to acknowledge them and help you not to passively take actions that are based on negative thinking and lead to self-injurious behavior. [22] X Research Source
- Write about the situation, thought, feeling, or emotion you are experiencing as well as physical sensations such as energy, stomach cramps, and actions you take.
- 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 “all-or-nothing”. This negative, critical thinking will often make you want to harm yourself.
- Reread your thought journal, what alternative thoughts could you have made? Writing down positive alternatives can help you beat negative thoughts. [23] X Research Sources
- Consult a friend or loved one you trust if you don’t know if your thoughts are correct.
Preventing a Recurrence
- Do not place sharp objects on the table and do not store razors in drawers or cabinets where you can easily find them. [24] X Research Sources
- If you don’t want to have to throw your tools away, find ways to increase the delay by wrapping them up and storing them on a tall cabinet that you can hardly reach.
- If possible, give them to someone else. This is a way to make sure you won’t be able to find them. You may be quite angry at first, but when the urge wears off, you’ll be grateful that you were able to stop yourself from hurting yourself.
- Common triggers include having problems with others such as being bullied or bullied online, pressure in school, feeling socially isolated, being abused, gender dysphoria personality, and family problems. [25] X Research Sources
- Many people practice cutting themselves at a specific time of day. If you know that you often want to injure yourself in the morning, remember to be extra cautious after waking up. You need to know yourself well and understand what you need to do to be able to deal with the urge in the future.
- For example, if you’ve just had an argument with someone close to you, and you’re feeling like you want to hurt yourself, stop and ask yourself what makes you feel this way. : “I want to harm myself because I just had an argument with someone I love, and it makes me feel so bad.” Identify the factors that make the situation you are in trigger negative emotions, such as a particular emotion or action. Practice methods to help reduce this until you can get it under control or until you can get rid of it completely. [26] X Research Source
Seeking Expert Help
- Other reasons someone might self-harm include the need to have control over their body, especially at a time when you feel out of control. Many people want to injure themselves so they can feel something when their body is paralyzed. Many others take this action as a response to trauma or other problems such as anxiety and depression. [28] X Research Sources
- When you consider joining a treatment group, it’s easy to see that there are quite a few people struggling with the same problem as you.
- If you are a minor, tell your parents or guardians that you need to see a mental health professional as soon as possible. Please 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 him or her to refer you to a therapist or psychologist who specializes in self-harm. pity yourself. If you are uninsured, search for free or low-cost medical facilities in your area, or ask the clergy for help if you are religious. [29] X Trusted Source HelpGuide Go to Source
- You should also seek help quickly if you have suicidal thoughts.
- 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 there’s no reason to live, or feeling hopeless. [31] X Research Resources Make sure you are aware of suicidal thoughts and seek help when needed.
- Look for signs of suicide, such as they constantly talk about wanting to end or end their life, make statements such as losing all hope, or say they have no reason to stop. living. [32] X Trusted Source National Suicide Prevention Lifeline Go to Source
- If you or someone you love is contemplating suicide, seek help. Call 1900599830 to talk to someone about helping someone who is contemplating suicide, or call 112 if someone has already taken the action.
Additional Sources
Organization | Phone number |
---|---|
Emergency Help | 112 |
Emergency Center | 115 |
Talking to Young People | 1900599830 |
Hotline to help children and minors | 18001567 |
Advice
- If possible, it’s better to stay away from factors, people, or situations that make you want to hurt yourself. This can often be difficult to make, but these small changes can help you get through it until you can recover, or until they become part of your recovery.
- Throw away your razor.
- Let someone you know, such as a grandparent, aunt, mother, or friend, whom you love and trust, guide you not to cut yourself. They can also watch over you and make sure you don’t harm yourself.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 25 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,362 times.
Self-mutilation is a form of self-harm. Self-injury is when someone intentionally injures themselves as a way of dealing with unhappy emotions, complicated situations or experiences. Cutting into your body can make you feel better and more in control in no time. However, in the long run, cutting yourself will only make you feel worse. You may also be putting yourself in a dangerous situation. There’s no magic bullet that will stop you from cutting yourself, but it’s important to be kinder to yourself and not beat yourself up. If you want to recover, there are methods you can take to stop cutting yourself. If you or someone you care about is contemplating self-harm, refer to Additional Resources at the end of the article to find someone you can confide in.
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