Self-harm

Self-harm is when you hurt yourself on purpose. You may do this to feel relief from a very strong emotion or difficult situation.

Self-harm can take different forms, such as:

  • Causing physical harm to your body

  • Using drugs or alcohol to deal with your emotions

  • Controlling your eating: by not eating enough, too much, or forcing yourself to vomit

  • Spending too much time in activities which may be addictive, for example gaming

  • Getting into risky situations where you might get hurt, like getting into fights, or engaging in risky sexual behaviours

Self-harm can sometimes make you feel better in the short term. But any relief is only temporary.  This can lead to getting stuck in a cycle of self-harm every time you are struggling.

Managing your self-harm

When you’re self-harming, it can feel like you’re alone and that people might not understand. You’re not alone. There is help available.

Contact a helpline

If you live in Staffordshire contact our emotional health and wellbeing service. We can provide you with professional support and help you develop coping skills.

Talk to a parent or carer

You can talk about how you are feeling and explain what you have been experiencing. They can provide you with support and keep you safe.

If you find talking difficult, you could try:

●      Writing down what you want to say to help you talk to your parent or carer.

●      Writing them a letter or sending them a text message.

Talk to your GP

Your GP can support you and help keep you safe. They can also direct you to the best place to get extra support. Your GP will not judge you, they’re there to help you get better.

If you have physical injuries it's important that you see a medical professional. They can look at your injuries and provide advice and treatment.

If you feel like you need to, go to hospital or an urgent medical centre for your injuries. If in doubt, call 111 for advice. In the case of an emergency call 999.

If you’re concerned about keeping yourself safe, see crisis support.

 

Coping strategies

It can be hard to stop self-harming if you don’t have any other coping strategies. When you feel the urge to self-harm, you may want to try some coping techniques.

Do things you enjoy

This might be doing creative activities or seeing friends. Engaging in activities that you enjoy can not only help boost your mood but can also help to get through urges to self-harm.

 

Daily routine

Doing the daily things we need to stay healthy such as eating well, getting enough sleep and exercising. Doing these can be so helpful, as these serve as a foundation to help manage emotions.

 

Riding the wave

Apps

Here are some apps you may find helpful:

The Calm Harm App: Free app that uses strategies from Dialectical Behaviour Therapy (DBT) to help you identify and manage your ‘emotional mind.’ It teaches impulse control, emotional regulation and tracks underlying triggers to harmful urges. You can get it from your app store.

distrACT app: Free app that provides easy, quick and discreet access to general health information and advice about self-harm. Download it from your app store.

BlueIce: Free app that helps you manage your emotions and reduce urges leading to self-harm. It includes a mood diary, toolbox of evidence based techniques to reduce distress and automatic routing to emergency numbers if urges to harm continue. Get it from your app store.