Distraction techniques and coping strategies for self-harm

Banner 13 Distraction Techniques And Coping Strategies

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The urge to self-harm can feel intense and all-consuming for a child or young person in distress. However, these urges are often temporary and will rise, peak and pass. Distraction techniques put a pause between the feelings and the action, helping them to “ride the wave” without acting on the urges.

Examples of distraction techniques

Distraction techniques can be very simple but effective. It helps if there is a physical or sensory element, such as:

Screaming into/punching a pillow.
Holding ice cubes.
Snapping elastic bands on wrists.
Drawing or painting red lines on skin.
Running hands under warm/cold water
Eating sour sweets.
Squeezing a stress ball.

More ideas for distraction techniques and coping strategies

Below are some resources you can share with children and young people to help them build their own toolkit of distraction techniques and other coping strategies.

Resources

Digital Mental Health Workbooks | Mersey Care | A collection of workbooks and webinars on managing mental health for children, young people and parents/carers.
Calm Zone | Childline | Activities, exercises, games and other tools from Childline to help children and young people regulate during times of stress or anxiety.
Self-Harm Alternatives | Dr Pooky Knightsmith | Over 130 ideas for use in recovery suggested by young people.
Coping Kit | Childline | A collection of distraction techniques, sensory exercises and other strategies to help young people cope with difficult emotions.
Self-Harm Coping Techniques | Childline | Coping strategies, alternatives and support.
Distractions Worksheet | National Self-Harm Network | A list of distraction techniques to help manage the urge to self-harm
Eating Disorder Distraction Techniques | BEAT Eating Disorders | A collection of techniques for distracting from disordered eating urges, grouped by specific emotions.