Anyone have any ideas for alternatives to self harm?

No. Just try to do something else like drawing or break something. Anything and the feeling will go away.

Build something, self teach something. Pick a subject, you can most likely find information and videos about it, and use them to occupy your mind and learn something. It would also help with your self discipline if you are able to focus on something and feel you accomplished something.

Fill a bowl with ice water and hold your hand in it as long as you can. It was the only thing I learned from my first therapist

My friend said elastic bands around her wrists helped with the urges...

Good luck, I wish you success...

Friend of mine picked up writing & drawing. Keeps his mind focused on something else.