rubber bands helped me a lot, same with ice. i also used to use my fingernails to scratch, it’s not a great alternative but feels similar enough and doesn’t leave wounds. putting in the effort to consider harm reduction & alternatives is a great step toward breaking the cycle! proud of you :)

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I’ve seen some of these little spiky roller keychains on line that you can roll or squeeze as hard as you want to get that pain sensation. The spikes are blunt so they don’t actually leave a cut. I heard some ppl say it feels similar to digging your nails into your palms; idk if that’s quite what you’re looking for but they are kinda popular. I’m so sorry you feel that way but proud of you for trying to break those habits!

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