Four Ways to Help You Stop Cutting

 

When I was nine years old, I watched a movie that would forever change my life. The movie was called Thirteen. For those who haven’t seen the movie it is about a girl who experiences with her sexuality, drugs, stealing, and other self-destructive behaviors. While watching the movie, I wasn’t drawn to the drugs, partying, or experiencing with sex. Those things didn’t capture my eye and tempt me in any way. It wasn’t until I saw the main character cut herself that I became intrigued. When the movie was over, I headed to the bathroom and grabbed a shaver. I put the shaver to my finger and gently moved it, slicing my skin. It wasn’t enough to draw blood, but it was enough to begin my addiction.

I can’t tell you what captured my eye about cutting, but I can tell you I never forgot about it. A couple years later, when I was eleven, my mom and her fiancé decided to split up, due to his infidelity. He had a daughter who was five years older than me that I looked up too. She was the only sister I ever had (I have a real one but she has never been a part of my life). When the guy left my mom, I didn’t feel much. I didn’t feel much about losing him or my step sister. But I saw my mom fall apart and lose not only her family, but our three cats and our dog. I don’t know why, but in that moment, I hung up the phone and went to the bathroom. I grabbed a shaver and slide it along my wrist. I can’t say exactly what made me choose to cut myself in that moment. Maybe it was all the loss I was experiencing, or maybe it was seeing my mom so broken.

However, that day cutting became my coping mechanism. I started cutting slowly and occasionally. But, by high school I was cutting habitually, anywhere from thirteen to twenty-three times in one setting. I was weird and enjoyed counting the cuts when I was finished. Cutting became my life. I would use any excuse to do it and I would do it often. It took over my life and I enjoyed it. I felt such a release and victory when I would cut. Weird, right? I could take all my hurt and control it by putting the blade to my skin. I could punish myself and that made me feel victorious. The relief I felt from cutting made it easier to cut when life became overwhelming. While cutting, I would watch the blood fill the wound and I would feel peaceful.

Here are some other methods to prevent you from cutting:

1. STAY DISTRACTED

Staying DISTRACTED when you’re feeling intense emotions can help. But first you have to figure out what kind of distractions are most effective for you. The most effective thing things for me involves activities that tire me out; this can be taking my dog for a walk (which calms me and clears my mind). I would just walk until my legs became sore; sometimes times I walked over seven miles in a day to manage and escape from the urges and negative feelings/thoughts. Yes, I know that is probably excessive, but it helps burn off the frantic energy I get from my emotions by physically exhausting myself. When we become physical exhausted we are able to get over the hump of arousal by draining our energy, muscles, and nervous system. 

1. Tiring yourself out by:

  • Exercising
  • Swimming
  • Sports
  • Cleaning/ rearrange furniture
  • Dancing
  • Orgasm(s)

2. Making yourself cognitively and physically busy by:

  • Learning a new song that has several fast paced versus. 
  • Video games with a lot of coordination 
  • Choreograph a new dance routine
  • Orgasm(s)
  • Analyzing films and reading material   
  • Cooking
  • Hang out with children

 

2. EXPRESSING YOUR PAIN/EMOTIONS

When I was younger, I would always bottle up how I was feeling. Like a soda that had been shaken before opening, I would explode. It was hard to handle my emotions, especially when I wasn’t always able to identify what exactly I was feeling.

It is important to be able to express what you are feeling inside to give you a sense of emotional relief.  When you express your feelings, you can release some of your pain. I like to write a letter explaining how I am feeling and what I need to feel supported. This gives you the chance to figure out how you feel and what you need. When it is complete you can use this letter to open the lines of communication with a friend if you want/ need to because you already know what to say. When we are in emotionally heightened state it can be hard to effectively and explicitly state how you are feeling and why you are feeling that way to others. Or maybe you don’t know what triggered you to make you feel like self harming. There are a variety of activities that can help you express yourself.

Some other methods for expressing yourself are:

    1. Dancing
    2. Creative writing
    3. Art
    4. Update the decorations in your space
    5. Have a conversation w/ yourself (out loud) about what/how you feel and why

 

3. RELEASING TENSION/ANGER:

RELEASING your emotions and stress is also very important and can deter a person from cutting. Often times people will cut because they are angry by their situation. It is helpful to let go of the tension built up in your system to help you heal. 

A person can practice releasing their emotions by:

  1. Exercising (high heart rate= highest impact + gradual decline; Low heart rate= lowest impact +gradual increase)
    2. Hitting a pillow/ Screaming
    3. Grounding Exercises/mindfulness/Meditation
    4. Vinyasa (flow) Yoga
    5. Orgasm(s)

 

4. CALM YOURSELF DOWN:

PRACTICING SELF-CARE is very soothing to ones soul, especially when they are experiencing overwhelming emotions. It is proven that practicing self-care helps reduce anxiety and profuse emotions. Self-care includes activities that an individual does to take care of their emotional, mental, and physical health. Sometimes in heightened emotional states we forget that we are humans/people and not just our feelings and emotions. Practicing self-care helps us remember that we are more than just our feelings/emotions and what we want to do. 

Some ways to practice self-care are:

  1. Health Hygiene (eat healthy, hydrate, sleep, exercise, know your limits)
  2. Spending time with family/ friends
  3. Meditating/ grounding exercises
  4. Relaxing hygiene/beauty rituals
  5. Do something you currently or used to enjoy (if it is not harmful)
  6. Interacting with animals

5. CONNECTING WITH OTHERS:

Often people who are self-destructive have a hard time feeling loved and connected to others. They may feel like they don’t relate to anyone, which causes them to think they our an outcast in society and don’t belong. Other times when a person is depressed, they may become withdrawn and isolate themselves from others so they don’t feel misunderstood or rejected. 

Some ways to feel connected with others are:

  1. reaching out to friends or family member
  2. playing with a pet 
  3. serving others (community service or volunteering)
  4. being apart of a support group
  5. getting involved in clubs or religious groups

 

I know everyone is different, but I found these to be the most effective way in preventing me from being self-destructive. Others find replacing the behavior of cutting with another sensation, such as snapping a rubber band on your wrist, or holding ice, to help diminish the sensation of cutting. For me, I feel like this is just replacing the behavior instead of finding a proper coping mechanism. 

SUMMARY:

These ideas may help some people and not others. It is important if you feel like cutting to find a positive outlet to divert your attention. Cutting is a self-destructive behavior people use to manage their negative/overwhelming feelings. It is important if you feel like cutting or harming yourself that you consult a doctor, parent, or therapist to get help. So, they may help you find an effective combination of coping strategies to help lessen the feelings of harming yourself. 

I know this article won’t help everyone who struggles with self-mutilating behavior, but I hope it helps some people find a positive outlet to express their pain. 

I am twenty eight years old and have been struggling with cutting for fifteen years. I know that it is a process to stop cutting; and that there may be times when you give in to the urge and cut. It has happened to me plenty of times. I went five years with out cutting and then one day life became overwhelming and I gave up. One thing I learned is that failing is apart of the process of growing up, and it may happen a lot. However, what is important is that you keep striving to be the person you want to be. It is possible to stop and be free, but it will take work and time. So, be patient with yourself during your journey. 

 

 

   
 

 

 

5 thoughts on “Four Ways to Help You Stop Cutting

  1. It is scary for me as an elementary teacher that we now have to consider issues like cutting. Stressors are affecting children so much younger now. I appreciate your transparency in this post because I think it could help to save someone else.

    Liked by 1 person

  2. The most important thing is NOT to distract yourself. Why? Because it can become a mechanism for building up emotions that should definetly be released. Good crying out and expressing that emotion is a huge relief; meditation, yoga, excersise are good advices from you. Journaling is very important, writing down emotions, fears, thoughts etc. can help stop overthinking or anxiety and is a good form of releasing excesive thought. Thank you for being open about this topic, sending you much love xx

    Like

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