Angry or frustrated
- Hit or squeeze a pillow
- Tear up scrap paper
- Write the anger down, then crumple it
- Tell Jesus exactly what you feel
← Back to home
You deserve care, not punishment
Struggling with self-harm?
An urge is not a command. Put distance between you and anything you could use to hurt yourself, get near someone safe, and choose one alternative for the next ten minutes.
01Get near a safe person.
Tell someone clearly: “I might hurt myself and I need you to stay with me.”
02Create distance from danger.
Move away from anything you could use to hurt yourself and ask someone else to secure it.
03Use emergency help.
If you may act now or cannot stay safe, call 911 or go to the nearest emergency room.
01
Match the feeling
Try this for the next ten minutes
Choose the feeling closest to yours. Try one action, stay with a safe person, and repeat until the urge loses intensity.
Sad or afraid
- Wrap up in a blanket or hoodie
- Walk somewhere calming with a friend
- Let yourself cry or rest
- Call or text someone you trust
Needing control
- Organize one small space
- Write down what is in your control
- Try a creative outlet or game
- Ask God to hold what you cannot control
Numb or disconnected
- Splash cool water on your face
- Open a window and notice the air
- Hold objects with different textures
- Name five things you can see
02
Steady the moment
Short-term support
Ground yourself
- Exhale longer than you inhale
- Notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste
- Stay in a shared space
Find a healthy distraction
- Draw, doodle, or color
- Walk, stretch, cook, or build something
- Play a game or watch something funny
Express it safely
- Journal or write an unsent letter
- Record your thoughts, then delete them
- Tell a safe person what the urge feels like
03
Recovery can be practiced
Build support for the future
Understand patterns
- Track what happens before and after an urge
- Notice emotions, situations, or people that trigger it
- Write down what helps
Build a care box
- Photos and notes from people you love
- Art supplies, puzzles, or fidget tools
- A playlist, audiobook, blanket, or calming scent
Practice compassion
- Speak to yourself like you would a friend
- Celebrate minutes, hours, and days without harm
- Treat a setback as information—not failure
04
Back to top ↑Make the next hard moment safer
Create a safety plan
List your warning signs, coping tools, trusted people, professional support, and safe places. Ask a trusted adult to help secure anything you might use to hurt yourself.