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4 steps to change

>>4 steps to change
4 steps to change 2018-08-01T15:41:51+00:00


  • Keep yourself safe from self-harm

Now Click No. 2

Whether you have just started harming or have been for a while, try some of the techniques in our ACT section to make change.
Try and think about what your self-harm is expressing.

  • If it’s COMFORTING see if you can do alternative comforting actions instead – for example, have a bath, cuddle someone or something, do something relaxing, listen to some music you like.
  • If it RELEASES FEELINGS, try some other outlets of feeling release instead – for example, talk to someone, exercise, write down how you feel, draw your emotion.
  • If it RELEASES TENSION, try another way to release tension instead – for example listen to some very loud music, run on the spot as fast as you can, rip some paper. PRACTICE for at least 5 minutes.
  • DISTRACT yourself from the temptation to self-harm. Do something – go for a walk, give yourself something difficult to do. Sit it out – the urge will pass.

Now Click No. 3

Calm Harm App

This clinician-developed app can be downloaded free from the App Store or Google Play. It can be password-protected and has a range of tasks you can do to help manage the urge to self-harm.

Now Click No. 4


  • Now you’ve made a difference work on your strategy to maintain this over the long term. Remember long term could be a day for some, a week for others and months for others. No one gets it right immediately. Keep trying – you will get there either with your own inner strength or with the help of others. There is help available.

Try it. Give yourself a seven day period to put into action. If you have success, try another seven days. Build up to 30 days.


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