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Practical support for neurodivergent people, families and learnersawareverse.co.uk
Before you read this
If you are in immediate danger or have hurt yourself seriously, please contact emergency services or go to A&E. This toolkit is for difficult moments, not emergencies.
Self harm is often a way of coping with overwhelming feelings when nothing else feels like it works. The goal here is not to judge — it is to give you more options. Try things when calm, not in crisis.
❄️ Physical alternatives — intense sensation without harm
Hold ice cubes — intense cold sensation, no lasting mark
Run very cold water over your hands or wrists for 30 seconds
Snap a rubber band on your wrist
Bite into a lemon or piece of chilli
Do intense exercise until exhausted — run, jump, push-ups
Shout into a pillow or duvet
Tear up paper, cardboard or bubble wrap
🌊 Emotional release alternatives
Cry — put on sad music, watch something moving, let it out
Write what you feel and then tear it up or burn it safely
Draw or paint how you feel — no skill needed, just let it out
Scream somewhere private — in the car, into a pillow
Hit a pillow or mattress hard
Write an angry letter to whoever you are angry at — never send it
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Awareverse
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Self Harm Alternatives Toolkitawareverse.co.uk
🌿 Grounding and calming alternatives
5-4-3-2-1: name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, 1 you can taste
Hold something familiar — a specific object, texture or scent
Wrap yourself tightly in a blanket or duvet
Breathe slowly — in for 4, hold for 2, out for 6, repeat
Put your feet flat on the floor and press down hard
Stroke a pet or hold something soft and familiar
Listen to a specific song that helps you feel less alone
📝 My personal toolkit — fill in when calm
What works for one person may not work for another. Fill this in during a calm moment, not when you are in crisis.
📞 Crisis support — always available
Samaritans: 116 123 (free, 24/7, no judgement) | Crisis text line: text SHOUT to 85258 | PAPYRUS under 35: 0800 068 4141
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Awareverse
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Self Harm Alternatives Toolkitawareverse.co.uk
Need more in-depth support?
This free tool is a starting point. Our guides go much deeper — plain English, lived experience.
A free quick tool gives you the basics. A proper guide gives you the knowledge to understand what is really happening and what to do about it.
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Trauma Support Guide
Understanding trauma, how it shows up and gentle first steps.
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Positive Affirmations
Honest, grounded affirmations for difficult times.
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AwareWellbeing Grounding Tools
Free practical tools for overwhelming moments.
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Autistic Burnout Recovery
When everything feels too much — what is really happening.
All Awareverse guides are written from lived experience — by an autistic, ADHD parent. Plain English. No jargon. No gatekeeping.