Self-harm is a complex issue, stemming from sufferers intentionally inflicting injury upon themselves as a means of dealing with emotional distress, overwhelming circumstances, or troubling thoughts.
Frequently intertwined with mental health conditions like anxiety, depression, or trauma, self-harm manifests in various forms, including cutting, burning, or hitting oneself.
What leads someone to self-harm? The motivations are diverse. Some people find it challenging to express their emotions, turning to self-harm as a way to externalise internal pain and gain some sense of release.
Others might self-harm as a way of calling out for help or perceiving a distorted sense of control through these actions. Regardless of the motive, it’s important to recognise that self-harm is a symptom of deeper underlying issues.
If you find yourself caught in the cycle of self-harm, know that you’re not alone, and that is help available. Here are some steps to consider that can help you to cope with what you’re experiencing:
1. Identify triggers: Pay attention to situations, emotions, or thoughts that trigger urges to self-harm. Keeping track of triggers in a journal can help you identify patterns and develop strategies to manage them effectively.
2. Consider therapy: Options such as cognitive-behavioural therapy (CBT), dialectical behaviour therapy (DBT), or mindfulness-based therapy can help you learn healthier coping mechanisms and address underlying issues contributing to self-harm.
3. Create a safety plan: Develop a personalised safety plan outlining strategies to use when experiencing urges to self-harm. This plan may include reaching out to a trusted individual, engaging in grounding techniques, or participating in activities that provide comfort and distraction.
Resource: This safety plan guide offers some useful tips and ways to cope with urges around self-harming.
4. Explore alternative coping mechanisms: Experiment with alternative coping mechanisms such as journalling, drawing, listening to music, or engaging in physical activity to express emotions and relieve stress in healthier ways.
Resource: Here’s a helpful handout offering some useful coping mechanisms, commonly used as part of dialectical behaviour therapy.
5. Seek professional help: If self-harm becomes overwhelming or difficult to manage on your own, don’t hesitate to reach out to a mental health professional for guidance and support. Therapists are trained to help people deal with and manage difficult emotions and develop effective coping strategies.
For those supporting people struggling with self-harm, it’s crucial to approach the situation with compassion and empathy. Responding in a non-judgemental manner fosters trust and creates a safe space for conversation.
Encourage seeking professional help and offer assistance in finding resources or attending appointments. Actively listening to their emotions without judging or offering unsolicited advice can also make a big difference by simply being there for someone.
To learn more about self-harm, check out our Being Human podcast episode with self-harm expert, Dr. Nancy Heath.
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