Emotion Efficacy Therapy by Matthew McKay & Aprilia West

Author:Matthew McKay & Aprilia West
Language: eng
Format: epub
Tags: PSY028000 Psychology / Psychotherapy / General
Publisher: New Harbinger Publications

Alternatives to Self-Destructive Behaviors

Some people who struggle with overwhelming emotions use self-destructive behaviors to temporarily relieve their distress. Instead of continuing to hurt yourself, consider using some tools to help shift your emotions rather than acting on them. Following are some examples, and a place for you to add your own ideas:

Instead of hurting yourself, hold an ice cube in one hand and squeeze it. The sensation from the cold ice will be numbing and distracting.

Write on yourself with a red felt-tip marker instead of cutting. Draw exactly where you would cut. Use red paint or nail polish to make it look like you’re bleeding. Then draw stitches with a black marker. If you need more distraction, squeeze an ice cube in the other hand at the same time.

Snap a rubber band on your wrist each time you feel like hurting yourself. This is very painful, but it causes less permanent damage than cutting, burning, or otherwise mutilating yourself.

Dig your fingernails into your arm without breaking the skin.

Throw foam balls, rolled up socks, or pillows against the wall as hard as you can.

Scream as loud as you can into a pillow or scream someplace where you won’t draw attention, like your car or at a loud concert.

Cry. Sometimes people don’t cry because they’re afraid that if they start they’ll never stop. This never happens. In fact, the truth is that crying can make you feel better because it releases stress hormones.

Other ideas:

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