TeenHealthFX
Alternate Coping Strategies To Cutting
Published: February 26, 2009
Dear TeenHealthFX,
So i was wondering, what things can help u cope with things, besides cutting, i have been cutting for a while and see a therapist, but is there any good ways to help me stop cutting? signed--better coping?
Signed: Alternate Coping Strategies To Cutting
Dear Alternate Coping Strategies To Cutting,
Here are some things you might consider discussing with your therapist (if you haven’t already) as possible ways in which you might combat your self-harming behavior:
- Many people who resort to self-cutting are often in a position where they do not feel the people closest to them really listen to them and understand them. That said, if you see there is someone important to you where you feel the relationship with that person is strained or distant, one helpful thing would be to go together to therapy to address the issues in the relationship. Once that relationship feels stronger, you may feel less of an urge to cut.
- Since many people who cut often do not feel understood or heard by others, FX thinks that it is very important for teenage cutters to establish a good support system for themselves of peers and adults who can be there for them with guidance, support, support and a listening ear.
- Some people who self-cut are dealing with some kind of anxiety or mood disorder and medication may be helpful. If the mood or anxiety disorder is effectively treated, there may be less of an urge to cut. You could discuss with your therapist whether medication management would be something for you to consider.
- For the times when you get the urge to cut, FX thinks that it is important to have some ideas of how you can distract yourself and stop yourself from cutting. This might mean talking to your parents or calling a friend – having their support and the conversation as a distraction can be a way to combat the urges. You might also think of things you can do – paint your nails so you can’t cut, go for a walk, do something on the computer, or anything else that tends to occupy your mind and attention.
- When working to stop self-harming behaviors, FX thinks that it is important for you to have some methods of expressing your anger, sadness, or any other negative emotions. This might be through journaling, writing music, doing artwork, doing some cardio work or weight lifting, venting to a friend or adult, or anything else that gets the emotions out rather than keeping them bottled up inside of you.
- Putting effort into calming the mind and body can also be very useful. This means doing deep breathing, guided imagery, progressive muscle relaxation, meditation, or yoga on a regular basis. Think of it like exercise – you may not notice any changes right away or immediately after doing it, but if you stick to it for some time you will definitely come to see the overall benefits.
- You can also contact the Self-Injury Hotline (information only, not a crisis line) at 1-800-DON’T-CUT, 1-800-366-8288.
- If at any point you feel that the therapy is not effective in helping you to stop the cutting, then FX recommends that you talk about it with your therapist. The two of you may need to work out a new treatment plan, a new style of working, and a new focus in your work together if you find that with time the cutting behaviors are not decreasing.
Signed: TeenHealthFX
