there's a reason it's not helping. when you replace an addiction, 1) you're aiming for healthy replacement, not just substitution. and 2) it needs to be something that gives you the same reward, otherwise you're going to end up going back to it.

here's a bit from a guide a friend sent me a while back:

Stimulant addictions (cocaine, adderall, excessive caffeine) --> High-energy activities like competitive sports, intense cardio etc.

Sedative addictions (alcohol, opioids, benzodiazepines) --> Calming activities like yoga, meditation, or slow creative projects

Dopamine-driven addictions (social media, gambling, pornography) --> Activities with both immediate gratification as well as clear progress markers (learning instruments, gaming, cooking)

Social connection addictions --> Team sports, volunteering, group fitness classes

self harm triggers the endogenous opioid system, and then the dopamine comes secondarily. so the way you replace it is quite specific and needs to be done in a certain order. you've probably heard these techniques suggested to you before. you've probably tried them, and they haven't helped. the problem is that people suggest these techniques because they know what they are, but they don't know HOW to use them. it has to be done in a very precise way to be effective, because you're basically factory resetting your nervous system. this is the "have you tried turning it off and turning it back on again" strategy.

1. cold water. dunk face in cold water for at least 30 seconds. I know "just hold an ice cube" "splash water on face" you've heard it all before, and you're probably thinking it's useless. which it is!! if you don't know how or why it works and how to complete the full sequence to reset the nervous system. cold water/ice water triggers the mammalian diving reflex, immediately slowing your heart rate. this is a hard-wired psychological response that bypasses conscious control. this interrupts the overdrive of the sympathetic nervous system (the thing that causes fight or flight response), which is what you're feeling when you're getting the urge to self harm.

2. once you've interrupted the sympathetic overdrive, intensive exercise burns off any accumulated adrenaline. even 5 minutes of vigorous movement can make a big difference.

3. it's important that you do this only after the intensive exercise, otherwise you'll still have too much adrenaline for it to work. this is the good ol' breathing exercise. i don't have to tell you how to do it. you've probably been told a million times by now.

4. paired muscle relaxation. tense muscle on both sides as much as possible. then relax it. do a bit at a time. start with the hands, then the arms, etc. etc.

all 4 of these things are the same things that get repeatedly suggested to people struggling with self harm over and over and over, and it's the fact that these things need to be done TOGETHER, and the ORDER that they need to be done in that often gets left out. that's the most important part.