17/04/2019 7 Ways To Distract Yourself From Scary Thoughts - The Blurt Foundation

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7 WAYS TO DISTRACT YOURSELF FROM SCARY THOUGHTS

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THOUGHTS/)
JULY 1, 2016 | MANAGING DEPRESSION (HTTPS://WWW.BLURTITOUT.ORG/CATEGORY/MANAGING-DEPRESSION/) | BY
BLURT TEAM (HTTPS://WWW.BLURTITOUT.ORG/AUTHOR/BLURTTEAM/) |  PRINT THIS POST

Depression comes with a variety of symptoms, which vary for person to person. Although it’s not often talked about,
many people who suffer from depression struggle with urges to self-harm.

Obviously, hurting yourself isn’t desirable or healthy – but knowing this doesn’t help keep the scary thoughts at bay.
 Self-harming urges can be extremely powerful, and it takes a lot to over-ride or ignore them.

We talked to members of our community about the tactics they employ to keep safe.  We’ve summarised the various
ideas they shared below.

Remember, we’re all individuals – some of the suggestion below won’t appeal to you (some might even seem
strange!), but others might be helpful. Please also be mindful that different things work for different people, so if you
try something below that fails to help  you, it doesn’t mean you’re a failure.

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1. EXPLORE YOUR FEELINGS

Often, we are drawn to self-harm as a means to release pent-up feelings.  When you feel that urge to harm, see if you
can ‘step back’ from yourself and your situation for a moment to examine your feelings.

Try to pinpoint exactly how you’re feeling. Are you angry? Are you anxious? Do you feel lonely?  Think of
three alternative outlets for the emotion that you’re experiencing that don’t involve hurting yourself (doing this will
engage your ‘thinking’ brain which will be helpful in itself). Choose one that is most accessible to you right now, and
see if it helps.
Think about the object you are planning to harm yourself with.  What would it say to you if it could talk? Why?  What
would you say back to it?
If something speci c has upset you, write about it in a journal and pay particular attention to your feelings.  If
someone has upset you, write them a letter, explaining why you’re hurting (you don’t need to send the letter, the act
of writing in itself can be healing).
This one requires pre-planning, but if you self-harm regularly make a list of reasons NOT to self-harm.  It’s best to do
this when you’re feeling OK.  Everyone’s list will vary. You could also write down some reasons why you do NOT
deserve to be hurt.  Keep the list where you usually self-harm (perhaps alongside items you might harm yourself
with). When the scary thoughts come, read the list.

2. USE A DISTRACTING OBJECT

Of course, at times we may be too upset or overwhelmed to explore our feelings.  In these cases it’s important to
nd other ways to distract ourselves.

One of the most simple ways to do this is to get a small ‘anti-harming’ object that you can ddle with when urges
start plaguing you.  Again, this requires pre-planning, but once you’ve found an object you like you can always keep it
with you – meaning you’ve got a distraction to keep your hands busy with everywhere you go.  Here are some items
recommended by members of our community – perhaps one will work for you.

Spinner ring (https://www.amazon.co.uk/gp/product/B00OG6JH94/ref=as_li_tl?

ie=UTF8&camp=1634&creative=6738&creativeASIN=B00OG6JH94&linkCode=as2&tag=beabumbeablo-21">Silverly
Women's Men's Unisex .925 Sterling Silver Flat Spinner 6mm Thumb Ring</a><img src="http://ir-uk.amazon-
adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00OG6JH94)
Popping pea vent toy (https://www.amazon.co.uk/gp/product/B013K052FY/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B013K052FY&linkCode=as2&tag=beabumbeablo-
https://www.blurtitout.org/2016/07/01/7-ways-distract-scary-thoughts/ 2/9
 21">JaneDream
17/04/2019 1PC Cute Peas Vent Toy</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
7 Ways To Distract Yourself From Scary Thoughts - The Blurt Foundation

21&l=as2&o=2&a=B013K052FY)
Good old Bubble wrap (https://www.amazon.co.uk/gp/product/B00NJ02D2G/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B00NJ02D2G&linkCode=as2&tag=beabumbeablo-21">Small
Bubble Wrap For Removals & Storage All Sizes/Widths (1m x 300mm)</a><img src="http://ir-uk.amazon-
adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00NJ02D2G)
Metal mandala (https://www.amazon.co.uk/gp/product/B014L3PZ4C/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B014L3PZ4C&linkCode=as2&tag=beabumbeablo-21">METAL
MANDALA</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B014L3PZ4)
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or magic loops (https://www.amazon.co.uk/gp/product/B016FZ358M/ref=as_li_tl?
Shares
ie=UTF8&camp=1634&creative=6738&creativeASIN=B016FZ358M&linkCode=as2&tag=beabumbeablo-21">Magic
Loops</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B016FZ358M)
Tangle
1k toy (https://www.amazon.co.uk/gp/product/B001EWC5M4/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B001EWC5M4&linkCode=as2&tag=beabumbeablo-
21">Tangles "Tangle Therapy Relax" Toy</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
21&l=as2&o=2&a=B001EWC5M4) / textured tangle toy
(https://www.amazon.co.uk/gp/product/B0012GOQGA/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B0012GOQGA&linkCode=as2&tag=beabumbeablo-21">Tangle
Junior - Fuzzy</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
101
21&l=as2&o=2&a=B0012GOQGA)
Twist’n’lock blocks (https://www.amazon.co.uk/gp/product/B0012GJW9G/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B0012GJW9G&linkCode=as2&tag=beabumbeablo-21">Tobar
Twist and Lock Blocks</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
21&l=as2&o=2&a=B0012GJW9G)
Teether (https://www.amazon.co.uk/gp/product/B006MB1S8O/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B006MB1S8O&linkCode=as2&tag=beabumbeablo-
21">Munchkin Twisty Figure</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
21&l=as2&o=2&a=B006MB1S8O)
Slinky (https://www.amazon.co.uk/gp/product/B00000IZKX/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B00000IZKX&linkCode=as2&tag=beabumbeablo-21">Original
Slinky</a><img src="http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00000IZKX)
Worry stones (https://www.amazon.co.uk/gp/product/B00LFUVC06/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B00LFUVC06&linkCode=as2&tag=beabumbeablo-21">ON
SALE - Genuine Buddha Bracelet Hematite - Men or Women + Gift Worry Stone</a><img src="http://ir-uk.amazon-
adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00LFUVC06)

3. DISTRACT WITH CREATIVITY
Engaging in creative activities can help distract from or soothe self-harming urges. They engage your senses, keep
your hands occupied, and draw on different parts of your brain.  The feeling of accomplishing something in di cult
circumstances can also boost your mood.

Our community LOVES adult colouring. It’s calming and requires focus, without being too demanding.
If you’re crafty, knitting, sewing, cross-stitch and crocheting can all help. They require concentration and keep your
hands busy, plus you get a pretty object at the end of it.
Cooking is good for engaging the senses and getting you moving. Plus you get to eat what you make, which can be
comforting.
Gardening. Being with nature is grounding, and the physical exertion will get your endorphins grooving.
Visual art – drawing, painting, collage etc, can help you ‘live out’ what you want to do, or help you express how you’re
feeling. You don’t have to be ‘good at art’ to feel the bene t.
Listen to music that expresses how you’re feeling, or sing or play an instrument.

Seven tactics you can try to distract yourself from scary

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4. RELEASE IT PHYSICALLY
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Physical
Shares activity can help shake off the urges to self-harm; especially those triggered by angry feelings. Here are just
a few ideas that might help:

1k
Walk/run outside
Dance wildly inside
Rip up paper
Throw a bag of ice against a wall outside or on the bathroom oor (the smash is very satisfying, and it’s much safer
than breaking glass)
Throw stones in the sea
Slash your recycling: plastic bottles, cardboard, old clothing can all feel good to cut
101
Scream
Hit a cushion, or slam your pillow onto your bed/wall/sofa
‘Wring out’ a tea-towel- or a sheet of bubble wrap as hard as you can
Kick a football against a wall
Smash a melon

5. ENGAGE YOUR SENSES
Stimulating our senses (touch, sight, taste, smell, hearing) can be really helpful in distracting us from our thoughts –
especially if we’re feeling sad (in need of comforting) or are craving sensation/feeling. Our community suggested
the following sensory activities:

Having a deep bath with bath-bombs / nice smellies

Stroking a blanket with a silky trim (like this one (http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
21&l=as2&o=2&a=B00BYK8YJO))
Rubbing body lotion into the part of your body you want to harm
Playing with Mohdoh (https://www.amazon.co.uk/gp/product/B00XKG6B1S/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B00XKG6B1S&linkCode=as2&tag=beabumbeablo-21">Mohdoh
Unwind Stress Tension Anxiety Relief, Relaxation Calming Soothing Dough</a><img src="http://ir-uk.amazon-
adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00XKG6B1S) / Aromadough
(https://www.amazon.co.uk/gp/product/B006ZL2CAY/ref=as_li_tl?
ie=UTF8&camp=1634&creative=6738&creativeASIN=B006ZL2CAY&linkCode=as2&tag=beabumbeablo-21">NRS
Healthcare Tactile Aroma Dough - Tub of Six Aromatherapy Fragrances</a><img src="http://ir-uk.amazon-
adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B006ZL2CAY) – engages senses of touch AND smell.
 Scents like lavender can be calming.
Playing with Science Museum Putty (http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-
21&l=as2&o=2&a=B001F36OOW)
Lighting candles or incense
Watching disco lights (http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00CRM4S0M)
Eating chocolate (or your comfort food equivalent!)
Running your hands through a bowl of sand, rice or lentils.

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 6. REPLICATE THE BEHAVIOUR
17/04/2019 7 Ways To Distract Yourself From Scary Thoughts - The Blurt Foundation

You can sometimes satisfy the urge to hurt yourself by replicating your harming behaviour in a less painful way. For
example:

Keep a hair bobble or elastic band around your wrist and ping it.
Use slapbands (http://ir-uk.amazon-adsystem.com/e/ir?t=beabumbeablo-21&l=as2&o=2&a=B00TTXVCEW)
‘Draw blood’ by drawing red lines onto your body with food colouring, lip-liner or a sharpie
Doodle on the area you want to harm. Simulate what you want to do, then doodle words or patterns or shapes.
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‘Spending time’ with the place you want to harm can really help take the urges away.
Shares
Paint a wound on yourself with henna. The next day, you will have a ‘scab’ to pick, and a scar to reveal underneath it.
If you hit, invest in a punch-bag or pummel your pillow.
1k
If you burn, try a slightly-too-hot bath.

7. BLURT IT OUT
If you don’t feel safe, we strongly recommend you talk to someone else about your urges.  It’s so hard to accept help,
especially when you feel unworthy, but you really don’t have to deal with this alone.  Here are some people you can
share your thoughts with:
101

Contact a trusted (and supportive) friend or family member.

Call a help line.  Sane provide crisis support between 6pm and 11pm, 365 days a year on 0845 767 8000.  The
Samaritans (http://www.samaritans.org) provide 24 hour con dential emotional support. It is also free to call them
and their number won’t appear on your telephone bill 116 123.
If you don’t like using the phone, you can email the Samaritans (jo@samaritans.org (mailto:jo@samaritans.org)) or
use an online crisis service such as IMAlive (https://www.imalive.org).
Seek medical support. You can call NHS 111 for 24 hour health advice and information on 111. Calls are free from
landline and mobile phones. You can ask to be seen by the duty psychiatrist at your local A&E. If you don’t feel safe
and are worried about an immediate risk of harm, then please either call 999 and ask for the police or ambulance
service.
Finally, you can talk to us! We don’t provide a crisis service (please use one of the options above if you are in
immediate danger), but there are so many people in the Blurt Community who have been where you have been and
can help you through.  You are not alone.

Sharing is caring: please share this post to help others, you never know who might need it. 

(/2017/09/05/self-care-project/)

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