Help Looking for a good enough method to CBT / sending delayed messages

[kju]

Got diagnosed around 8 years ago and no matter how much work I put in I don't get better. I think I'm ready to CBT for good. FSH isn't available to me (don't have a good enough anchor), I was considering PSH for a while too. Is ligature decently peaceful once you get the technique right? Would wearing headphones while listening to music disrupt anything? It seems the easiest from the ones I've considered. I also want to contact some friends whom I've made online. Since we've known each other for more than six years now they deserve to know, but I don't want them to contact my family so everything goes uninterrupted. How could I go about sending a delayed message - like if there's any readily available stuff for that. If not I can always just figure something else out myself.