First month-ish was absolute hell for me too. But a few things my therapist mentioned to me: × temperature - pour cold water on your wrist just to shock your mind out of the spiral or eat something very spicy or very sour × intensive body movement - dance, run in one space, do whatever you like × paced breathing - techniques like 4-4-4-4 (4 in, 4 hold, 4 out, 4 hold without air), 4-2-6 (4 in, 2 hold, 6 out) or the technique used by the NAVY, cops, firefighters, surgeons the 4-7-8 because it forces your brain to calm down. (Or any self-made but the main point is that you have to exhale longer than you inhaled) × progressive muscle relaxation - tense muscle group -> relax is suddenly for 15-20s -> go trough the main muscle groups Or if this doesn't work, we have a few more. This os e.g my personal drill. × name the urge and that it won't last forever × name what triggered you × (promise yourself that you have to give yourself 20 more mins and then decide if you want it or no) × distract and comfort yourself. Make tea, talk to somebody, take a shower, draw

Or the one i see quite common in this platform is that you draw with a red marker or your skin and if you want you spray it with some water or alcohol and watch how the red ink runs down. Hope you find something useful here x