When you feel the urge to sh

Hey! I am really glad that you opened this. 

I know how strong the urge can be, and I am right here with you in it. Do you think we could pause, just for a moment? You don't have to decide if you are going to or not, just sit here and read this with me, okay? 

Your urges probably feel very overwhelming right now, but I promise you, they will not be this strong forever. Just like every other urge you've gotten through, you WILL get through this too. Think of it like an ocean, pictures your urges being a wave, it has come crashing down, and feels strong and urgent right now, but it will fade, as the tide goes down. 

Do you think you could take a deep breath in with me?

I like to do something called box breathing, which is

breathing in for 4 seconds,

holding your breath for 4 seconds,

breathing out for 4 seconds,

and holding that for 4 seconds.

I know it can be hard, I am proud of you for trying! When you breathe in, do it from your nose, and try to feel the air come in, picture it filling your lungs, and as you exhale through your mouth, picture the urge getting smaller and smaller with each breath out. 

You're doing great, and I'm so proud of you!

Coping mechanisms that I like to use when urges get loud: 
T.I.P method: Temperature, intense exercise, paced breathing.

Temperature is running your hands under cold water, or maybe rubbing ice over the area where you want to harm yourself, or having a cold shower.

Intense exercise can look like doing jumping jacks, burpees, or running on the spot for 30 seconds to a minute.

Paced breathing can be the box breathing method I mentioned earlier, or what I also like to do is say 1 out loud then breathe in, then say 2 and breathe out, then say 3 and breathe in, all the way to 10, then do it again.

A tip (pun intended): try to breathe in through your mouth and out your nose, breathing as deeply as you can comfortably, try to feel your stomach going in and out with each breath. 

Another coping mechanism I like to use is distraction, of any type.

Sometimes that can look like self care (my favourite), I like to do my nails and a face mask! It can also look like scrolling tik tok, watching your comfort show, or listening to music.

I also suggest reaching out to friends and family, that can be really helpful! You can also message me or other listeners on 7-Cups, we would be more than happy to help support you! 

A REMINDER: You are more than your urges, and you do not need to feel ashamed or broken. No matter the outcome, I AM PROUD of you, and you should be proud of yourself too! :) Each second you resist your urges, you are reprograming your brain, and each time you choose not to act on them, it will get easier! 

if all you did was take a pause and read this instead of acting on your urges right away, that matters, and I am so proud of you!!

Sending love xx