Autolesion. ¿Que puedes hacer en lugar de hacerte daño?
La autolesión acompaña a veces a los TCA. El dolor interno que se siente es tan fuerte que muchas personas necesitan hacerse daño, de manera que el cuerpo libera endorfinas para paliar temporalmente el daño físico, con lo que el dolor del alma también se alivia.
Aquí os dejo trucos y caminos para conseguir evitarlo si en algún momento sentís la necesidad de dañaros. La información es muy buena, y en la pagina Autolesion.com podéis encontrar ésta y mucha mas información.
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Una manera de incrementar la posibilidad de que una ayuda substituta/distractora calme el deseo de hacerse daño, es la de hacer corresponder una acción a la emoción que se está sintiendo en el momento.
Primero, tómate unos minutos y trata de ver que hay detrás del deseo. ¿Qué estás sintiendo?, ¿estás enojada?, ¿frustrado?, ¿triste?, ¿desesperada?, ¿ansías la sensación del auto-daño?, ¿despersonalizada?, ¿te sientes como muerto?, ¿te sientes dispersa?, ¿necesitas apapacho?
Ahora, trata de corresponder tu emoción con una acción. Por ejemplo:
A) enojada, frustrado, desesperada
- Intenta algo físico y violento, algo que no sea contra un ser vivo: haz tronar una botella de plástico vacía, infla una bolsa y rómpela, deshaz una camiseta vieja.
- Haz una muñeca de trapo que represente todas las cosas que odias. Córtala en lugar de cortarte a ti misma.
- Aplasta latas de aluminio, lo más rápido que puedas
- Usa un cojín para pegarle a la pared
- Desbarata un directorio telefónico, papel periódico o la sección amarilla (de años anteriores, de ser posible)
- En una foto tuya, marca con rojo lo que te quieres hacer. Corta y despedaza la foto.
- Con plastilina haz diferentes modelos, luego aplástalos
- Avienta hielos a una pared o adentro de la tina, lo suficientemente fuerte para despedazarlos
- Grita lo más fuerte que puedas.
- Pon la música fuerte y baila hasta cansarte.
- Limpia y ordena tu cuarto (o aún mejor, toda la casa)
- Sal a correr o a caminar
- Patea el piso con zapatos de plataforma
- Pégale a una pelota lo más fuerte que puedas, con o sin raqueta (aprovecha para cansar a tu perro)
B) triste, melancólico, deprimida, vulnerable
- Haz algo lento y acogedor
- Tómate un baño de agua caliente con burbujas
- Acurrúcate entre almohadas con un chocolate caliente
- Haz algo que te haga sentir apapachada
- Escucha música suave
- Úntate una crema o loción en las partes del cuerpo que te quieres dañar
- Háblale a una amiga o amigo y platica de las cosas que te gustan
- Prepárate cosas ricas de comer, métete a la cama y ve la tele o lee un libro
- Visita un amigo
C) ansiar la sensación, sentirse despersonalizado, disociada, no-real
- Haz algo que logre una sensación física intensa y aguda
- Apachurra con muchas ganas hielo (realmente sí duele)
- Coloca un pedazo de hielo donde te quieres quemar, lo cual brinda la misma sensación de quemarte y además deja una marca roja parecida a la de una quemada
- Mete uno o varios dedos en comida congelada (o helado) por un minuto
- Úntate debajo de la nariz un ungüento con olor fuerte y penetrante
- Ponte una liga alrededor de la muñeca, estírala y suéltala
- Toma una ducha bien fría
- Patea el piso
- Fíjate en cómo se siente respirar. Date cuenta de cómo se mueve tu estómago y tu pecho con cada respirada
OJO: gente ha reportado que estar en el internet mientras se sienten en estado de disociación les afecta para mal. Ten cuidado
D) si necesitas enfocarte, si estás dispersa
- Haz una actividad que requiera concentración, y que sea divertido
- Juega un juego de computadora: tetris, minas, carta blanca
- Agarra un manojo de pasitas y cómete cada una de manera que pongas mucha atención en su forma, siente su textura, su color; fíjate en cómo se siente en tu mano, su olor antes de meterla a la boca, la sensación en tus labios, en tu lengua; mastícala lentamente y haz una nota mental de lo que estás sintiendo.
- Elige un objeto. Examínalo con mucho detenimiento, y luego escribe una descripción lo más detallada que puedas, incluyendo todo lo que se te ocurra: tamaño, forma, peso, textura, color, posibles usos, etc.
- Elige un objeto al azar, como un clip, y trata de enlistar 30 diferentes usos que se le pueden dar.
E) si necesitas ver sangre
- Píntate con un plumón rojo en los lugares donde te quieres cortar
- Toma una botellita con colorante comestible de color rojo. Caliéntalo dentro de una taza de agua caliente por unos cuantos minutos. Destápalo y presiona la punta contra los lugares donde te quieres cortar. Utiliza la botellita como si fuera cuchillo, presionándola para que con el movimiento vaya saliendo el líquido rojo y calientito.
- Toma hielo y coloréalo con cinco o seis gotas del mismo líquido rojo. Agarra el hielo y utilízalo como si fuera un cuchillo. Presiónalo en las partes donde te quieres cortar.
F) si necesitas ver cicatrices o marcas
- Consigue un paquete de tatuajes de gena. Ponte la gena como si fuera una pasta en el lugar donde quieres tu marca. Deja la pasta una noche completa, al día siguiente arráncala cómo si fuera una costra y te dejará una marca entre roja y anaranjada.
- Cuando sientas la necesidad, date 15 minutos antes de hacerte daño. Cuando hayan pasado los 15 minutos, date otros 15 minutos a ver si aguantas sin hacerte daño. Y así te puedes seguir. Esto me ha servido sobretodo durante la noche, donde no hay otra cosa que hacer que pensar en hacerme daño.
Autolesion
Selfinjury
Anorexia
Entradas
83 comentarios. ¿Que opinas tú?:
Nena...que fuerte. Poco he leído sobre este tema y no creo conocer a nadie que se autolesione de alguno de los modos que aquí describes, pero está claro que debe haber gente que sí lo hace. Se me pone la piel de gallina, porque me parece tan sumamanete triste y agresivo, me da tanta pena que alguien mutile o torture su valioso y hermoso cuerpo de esa manera...es espeluznante.
Que rabia que la fuerza del dolor que algunos llevamos dentro nos empuje más fuerte y más hacia abajo que la fuerza del amor que aprendamos a sentir por nosotras mismas.
Esta entrada me parece de lo mejorcito, me encanta. Magnífica!
Sigue así preciosa. Besos a montones.
hola,quisas fue por casualidad que llege hasta este blog,y al entrar lo primero que me llamo la atencion fuen justamente esto que estaba publica,quisas tan solo porque mas de alguna vez tambien he cometido el de autelosionarme ,tal vez tan solo para poder sacar toda la rabia,pena o odio que muchas veces siento en mi ,creo que leyendo todo lo que en tu texto sale me ayudara a ver desde otro punto de vista todo lo que en mi pasa y como lo puedo evitar ....
espero que sigas con textos igual a estos
Hola nena.
Me alegro enormemente de que hayas encontrado útil esta entrada. Saber que nos ocurre, por que, y como poder hacer algo para evitarlo nos abre muchas puertas.
Se puede eliminar y scar la rabia y el odio de otras formas :). Y veras como consigues hacerlo y controlarlo sin tener que añadir mas dolor a ti misma.
Muchos besos :).
Hestia nena :). Lei hace mucho tu respuesta, pero ya sabes, con esos dias qeu tuve tan a tope y las vacaciones, no pude responderte :).
Yo no conocia esto hasta hace un año mas o menos. Aunque parece que ahora esta de moda, pues han hechoa lgun reportaje en television, siempre demasiado... morboso. Admito, no se por que, que tengo ciertas cicatrices en el antebrazo, que solo yo veo por lo minimas que son, y que de alguna forma entiendo este tipo de autolesion. Pero creo que fue la rabia (como comentas quien lerobo el alma al sol), o.. la impotencia en algun momento de ataque de ansiedad o terror, la que me llevo a hacerlo, al igual que alguien peude sin darse ceunta golpear algo y dañarse, o mordisquearse le labio hasta hacerse una pequeña herida.
Asi que no llego a identificarme con todo esto, pero entiendo que si yo pude hacerme un daño minimo, pero al fin y al cabo daño, otros pueden hacerselo mas duramente....
E intentar paliar un dolor con otro dolor nunca tiene un final feliz, aunque en el momento no lo parezca.
Besos guapa :).
Buenas!
yo soy Al ( o SI, que tambien se llama) y he llegado por casualidad a tu blog. Aún este problema está muy ocultado pero ya va viendo la luz poco a poco.
un beso!
Niobex
Hola anonimo :).
Si, esta muy ocultado. Pero es lo que dices. Poco a poco se va conociendo mas sobre todo esto. Y eso ayuda a que la gente deje de tenerlo mido y de pensar que son tonterias y simples locuras.
Besos, y animo :).
hola!soy una chica de 14 años y me gusta esta pégina porque puede que algín día cuando decida dejar de hacerlo, haga alguans de las cosas que nos recomendais aquí... Mi historia es muy larga, la que me llevó a esto pero es triste. Somos personas muy sensibles y el horror que siento por dentro me maneja para hacerlo... Besos
Hola pequeña.
Es doloroso ver comoa lguien tan jvoen como tu tiene ya una triste historia que le lleva a hacerse daño. Pero no tiene por que ser asi. Se puede canalizar la tristeza el dolor de otras muchas formas. SOlo hayq ue conocerlas y practicarlas.
BUsca ayuda en caunto veas una posibilidad, porque no mereces estar asi, y cuanto antes pare, antes podras empezar una nueva etapa.
Besos.
Yo soy AL... llevo ya bastante tiempo en esto y a veces creo que no es que "este de moda" si no que hasta ahora se va destapando este tema... muchos de los que vivimos la autolesion no sabiamos como se llamaba y nos sentiamos extraños! pero de verdad que lo hace mas gente de la que pensamos!!!
Definitivamente no es moda
Hola ewa :).
Si lo de "estar de moda" lo dices por mi comentario, yo me referia a que esta de moda hablar sobre ello, al igual que ahora esta en boca de todos la anorexia o la bulimia. No me referia a que sufrirlo estuviera de moda, si no al hecho de hablar sobre ello en medios de comunicacion :).
http://groups.msn.com/aprendeadejarlo
beso :)
mm bueno yo me autolesono
desde hace tres meses
masomenos
mmm la primera
vez q me leciones
fue un intento de suicidio mmm q no pude lograr alomejor y muy en el fondo no me queria matar
per he utilisado la autolesion para sacar mis sentimientos y ps me siento muy bn al acerlo mmm aunq creo q nunk lo dejare gracias me ayuda de algo aunq muy dentro de mi se q no lo quiero dejar como todos piensan bye
Me autolesiono hace ya 6 años...y en este tiempo aprendi mucho sobre lo que me pasaba,es verdad que al principio no lo entendia.La primera vez que vi que alguien mas lo hacia fue viendo real world san diego creo q frankie es el nombre de la chica que lo hacia y apartir de ese momento comenze a indagar un poco pero no habia demasiada info.
Hoy en dia hay bastante informacion y varios foros(el foro cicatrices me ayudo bastante.Pero no estoy segura hasta que punto es positivo el hecho de que se de a conocer,he hablado con muchas chicas que comenzaron a hacerlo por verlo en peliculas o leer sobre el tema...
es un tema bastante complejo
La autolesion como lo llaman ps siento k es una forma de expresar lo ke siento y para no llorar me autolesiono y siento k eso es una forma de salir de mis problemas yo llevo asiendo esto 2 años y la neta no ce si lo voy a dejar de acer d todos modos gracias...
Yo lo hago siempre. quizá para calmar el ser rechazada en la escuela..
Ya que podría decirse que soy diferente (otro típo de música, vestimenta diferente,modo de pensar)
Y pues.. me gusta la sangre, es como una droga.. :S
Hubo veces en que tuvieron que llevarme al psiquiatra, y tuve 3 psicólogos..
Pero.. no funcionó, porque no quise.
Mi msn es: tool.trash@hotmail.com
Para los que gusten contactarme.
Vaya...este texto ya lo habia leido. Hace un año que no me corto, lo cual esta bien. Pero es que en realidad aunqeu lo dejes...sigue estando ahi.Es como un borracho, siempre que tenga problemas pensara en lo facil que seria todo con una copita solo una...Pues yo pienso en lo facil que seria un cortecito...solo uno.
Ademas a veces te sientes como si no fueses tu...es como esa gente que le diagnostican Sida x error y cuando se lo dicen,años despues,se deprimen...Por que? porque lo habian asumido como parte de si mismo y de su personalidad. esto es igual.
Ultimamente estoy en crisis,he estado a puntito a puntito una cuantas veces peor...hasta ahora no perdi la cabeza. Pero d everas que me asusta como me estoy sintiendo...Se que si sigo asi no podre evitarlo, porque es como entrar en trance, como si perdiera la consciencia y se me bloquearan todos los pensamientos excepto uno "encuentra algo para cortarte".
A veces al pasar una hora buscando,en ese trace, pero lo suficientemente consciente para no querer usar un cuchillo,sino algo mas fino, te relajas. Y se pasa.Por eso yo no m corte ulyimamente, no encontre con que.
Espero seguir aguantando mediante el modo que sea...
Por cierto mi hermana era, o es, aun lo ha superado, bulimica.
Pasense por mi blog si quieren. Y la paguina http://www.auto-lesion.com tiene informacion muy buena para el que la quiera...y muy veridica.
Por cierto yo tampoco lloro...ya no puedo, no me sale.Soy totalmente autocontrolada, no pierdo la calma ni el control de mis emociones nunca, excepto en esos tracs. poque? por que son tan fuertes, que se que si las dejo salir me enterrarian y no podria volverlas a guardar, y se que podria dañar a alguien o a mi misma frente a alguien...aparte me ayuda a sentirme fuerte, a sentir que soy dueña de mi misma,al menos enese aspecto
Yo me autolesiono i quiero dejarlo pero es demasiado dificil.
Boi al gymnasio i me mato ha hacer ejerciio el problema es quando llego a casa, ahi algun problema como siempre i me quiero lesionar
ola...pues tiene poco que me di cuenta que soy AL no se que siento...pero me doy cuenta de que no kiero seguir asi ....ahora estoy embarazada y tengo miedo que esto que megusta experimentar el de cortarme para sacar sensaciones o expresar ideas y sentires a otras personas...pero que se sierra mi garganta y la unica manera de gritarlo es mediane eridas en mi cuerpo .....no kiero que el lo viva...necesito cambiar esto q siento voy con una persona para q me ayude pero cada sita es una experiencia de la cual resulta mas contradiciones y me orillan aseguir en lo mismo no se si estoy segura deseguir queriendo descurir lo q me pasa o solo adbosrver mi dolor y seguir callando todo lo que me duele, me incomoda.....con mi pareja me estoy dando cuenta q a aparte de ser AL tambien soy codependiente .... por fa vor no siguan con esto se que al principio es un escape y algo q te siente bien pero ahora medoy cuenta q te llava a otra enfermedad .....
holas.... saben lei uno de los comentarios y dice k no conoce a genet k pueda llegar ha hacerse daño asi mismo.. ps la hay hay gente de todas las edades .. encintrate en ese vacio tan ondo en esta sociedad, en este mundo aveces axficia, destruye en silencia y tal ves de tras de una sonrisa.. se oculta mucho.. es algo estupido!!! (disculpen la palabra) se llega a utilizar la apariencia, la hipocrecia las mentiras par esconder.. lo que uno verdaderamente siente.. a tal punto que llegas hacerte daño.. yo me he sentido asi una y otra vez y no m gusta caer en ese fango estar derrotada .. kiero salir..de eso.. me distraigo y me encirro tanto en mis estudios, en mi trabajo pero de alguna manera u otra llego a caer..no se si han leido del cuting!! hay mas de un persona k lo hacer y eso verdaderamente es ... y pensar que hay ams genet que se hace daño y no poder ayudar.. gracias por los consejos los tengo muy en calro y parcticar cada uno de ellos paar no caer en hacerme daño.. gracias
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