There are many different ways people can intentionally harm themselves, such as:

cutting or burning their skin

punching or hitting themselves

poisoning themselves with tablets or toxic chemicals

misusing alcohol or drugs

deliberately starving themselves (anorexia nervosa) or binge eating (bulimia nervosa)

excessively exercising

People often try to keep self-harm a secret because of shame or fear of it being seen. They may cover up their skin and avoid discussing the problem.

It's often up to close family and friends to notice when somebody is self-harming. They should approach the subject with care and understanding.

It can also include behaviours that have some level of suicide intent, such as overdoses.

1. Educate Yourself

Understanding self-harm and its underlying causes is crucial. Learn about the reasons why people self-harm, such as coping with emotional pain, feeling a sense of control, or expressing feelings they cannot put into words.

2. Approach with Compassion

Approach the person with kindness and empathy. Let them know you care about them and are there to support them. Avoid being judgmental or critical.

3. Listen Without Judgment

Offer a safe space for them to talk about their feelings. Listen actively and without interrupting. Acknowledge their pain and validate their feelings without offering immediate solutions or judgments.

4. Encourage Professional Help

Gently encourage them to seek professional help, such as talking to a therapist, counselor, or doctor. Professional support is essential for addressing the underlying issues causing self-harm.

5. Offer Practical Support

Be Available: Let them know you are there for them and can be contacted whenever they need someone to talk to.

Help Them Find Resources: Assist them in finding mental health resources, such as helplines, support groups, or mental health professionals.

Create a Safety Plan: Help them develop a plan for what to do when they feel the urge to self-harm. This might include distraction techniques, reaching out to friends or family, or using coping mechanisms like journaling or engaging in a hobby.

You may feel like self harming is your only way to feel better or feel able to cope, but there are other ways.

Seek Professional Help

Therapists and Counselors: Find a mental health professional who can help you understand the underlying causes of your self-harm and develop healthier coping strategies.

Doctors: Talk to your primary care doctor about your self-harm. They can refer you to appropriate mental health services and provide medical care if needed.

Identify Triggers

Understand Your Triggers: Keep a journal to track your emotions, situations, and thoughts that lead to self-harm. Identifying patterns can help you anticipate and manage triggers.

Avoid or Prepare for Triggers: Once you know what triggers your self-harm, you can take steps to avoid those situations or prepare coping mechanisms in advance.

Develop Healthy Coping Mechanisms

Physical Activity: Exercise can reduce stress and improve your mood.

Creative Outlets: Engage in activities like drawing, painting, writing, or playing music to express your emotions.

Relaxation Techniques: Practice deep breathing, meditation, or yoga to manage stress and calm your mind.

Build a Support Network

Friends and Family: Reach out to trusted friends or family members who can provide emotional support and understanding.

Support Groups: Join support groups where you can share your experiences and learn from others who are facing similar challenges.

Create a Safety Plan

Distraction Techniques: Develop a list of activities that can distract you when you feel the urge to self-harm, such as watching a movie, reading, or going for a walk.

Coping Strategies: Have a list of alternative coping strategies ready, like squeezing an ice cube, tearing up paper, or using a stress ball.

Emergency Contacts: Keep a list of emergency contacts, including friends, family, and mental health professionals, that you can reach out to in times of crisis.

Practice Self-Compassion

Be Kind to Yourself: Treat yourself with the same kindness and understanding you would offer to a friend in a similar situation.

Positive Affirmations: Use positive affirmations to counter negative thoughts and remind yourself of your strengths and worth.

Educate Yourself

Learn About Self-Harm: Understanding why you self-harm and the impact it has on your body and mind can help you find healthier ways to cope.

Read Self-Help Books: Consider reading self-help books focused on managing self-harm and building emotional resilience.

Limit Access to Harmful Items

Remove Tools: Safely dispose of or limit access to items you use to self-harm.

Replace with Safe Alternatives: Keep safe alternatives nearby that can help you manage the urge without causing harm.

Focus on Your Goals

Set Small Goals: Set achievable goals to help you reduce self-harm, such as going one day, then one week, without self-harming.

Celebrate Progress: Celebrate your successes, no matter how small. Acknowledge your efforts and progress.

Consider Medical Attention

Treat Injuries: If you have injuries from self-harm, seek medical attention to ensure they are properly treated and do not become infected.

Practice Mindfulness

Mindfulness Exercises: Engage in mindfulness exercises to stay present and manage overwhelming emotions.

Grounding Techniques: Use grounding techniques, such as focusing on your breath or engaging your senses, to stay connected to the present moment.

Remember, recovery from self-harm is a journey, and it's okay to seek help and support along the way. You deserve care, compassion, and understanding, and taking steps to help yourself is a powerful and courageous decision.

Physical Activities:

Go for a run or walk

Do some yoga or stretching exercises

Dance to your favorite music

Try a new sport or workout routine

Creative Outlets:

Draw, paint, or color in a coloring book

Write in a journal or try creative writing

Play a musical instrument or listen to music

Craft or build something with your hands

Mindfulness and Relaxation:

Practice deep breathing exercises

Meditate or use guided imagery

Try progressive muscle relaxation

Take a warm bath or shower

Sensory Distractions:

Squeeze an ice cube

Hold a cold object against your skin

Use a stress ball or fidget toy

Run your hands through different textures, like sand or rice

Engaging Activities:

Watch a movie or TV show

Read a book or magazine

Play a video game or do a puzzle

Try a new recipe or bake something

Social Connections:

Call or text a friend or family member

Join a support group or online community

Spend time with a pet

Volunteer for a cause you care about

Self-Care:

Pamper yourself with a face mask or manicure

Write positive affirmations or a gratitude list

Plan a fun outing or activity for the future

Organize or clean your living space

Grounding Techniques:

Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste

Focus on your breathing, counting each breath in and out

Hold a comforting object, like a soft blanket or stuffed animal

Remember, different distractions work for different people. It may take some experimentation to find which techniques are most effective for you.