We are glad you have written us asking this. Don't beat yourself up for having trouble controlling your cutting behavior. It is a tough one and if you have used it often in the past to cope, then of course it will be something you think of in the future. That is very natural and with how addicting cutting is, it is not surprising. We are thrilled to hear that you have gotten so far in your journey of getting past cutting.
We hope that you can continue to use some of the coping skill your therapist has suggested. And if you try a coping skill and it doesn't work, don't give up on it. It's good to have a whole lot of coping skills because what may work one day may not work the next day. The more you have to try, the more likely you will be able to stay safe.
When you are alone and have nobody to speak with, these are the most difficult times. Here are some techniques that may help you...
Focus on your body and tense up and relax different muscles. Tense up your right foot, hold it for 5 seconds, release. Tense up your left foot, hold it for five seconds, release. And repeat this process throughout your body. It relaxes you and allows you to focus on the present instead of stressing about the past or the future.
Also focusing on your breathing at this time and take deep soothing breaths. Think of each inhale as taking in goodness and then each exhale as releasing out badness.
I also know people who just push their thumb tips and their fingertips together really hard and they picture it as releasing stress with each push. This also helps them focus on the present. This can also be done by carrying around a stress ball that you can squeeze.
We hope these techniques are helpful and that you can take them and adapt them as you need so that they can work for you. Please take care!
Counselor, Dominic