Snap An Elastic Band
If you still want the sensation of causing pain to yourself without really hurting yourself, try wearing an elastic band around where you’d self-harm, and snap the band against your skin.
This might be helpful if you’re just starting to leave self-harm behind. Even if it just helps distract you for 5 minutes.
It’s important to find what works for you. If this doesn’t help, don’t worry. There are plenty of other ways to cope. See other ideas of things to try.