Self-harm
If you are self-harming, you are not alone! You are not weird or “just looking for attention”.
How do you recognize it?
Some common reasons are:
- To release pain, anger or stress
- To feel something when you feel numb
- To punish yourself for guilt or shame
- To show you’re hurting inside when words don’t come
- Whatever the reason, it doesn’t make you “bad”. It means you’re hurting.
Remember
- You’re not broken for self-harming. It’s a sign of pain, not who you are
- You deserve kindness and support, especially from yours;f
- Healing is possible. With new skills and help, urges get weaker and life feels light. Healing is possible
Where can I find help?
Tips
In the moment
- Pause & breath: tell yourself: “this feeling will pass.” Try breathing 4 sec in, hold for 4 sec and breathe out for 8 sec. Repeat 10 times.
- Cold reset: hold an ice cube or run cold water over your wrist (or other place you want to self-harm) for a safe shock that calms your body
- Draw instead: use a red pen to draw lines where you want to cut
- Snap a band: lightly snap a rubber band or elastic on your wrist.
- Ground yourself 5-4-3-2-1: Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
- Delay: tell yourself you will wait 10 minutes. Urges peak and then fade.
- Music & move: put on calming music, stretch, or walk. Movement helps release tension.
Long-term
- Talk to someone: a friend, teacher, school counselor, parent or helpline
- Find your triggers: notice when the urge hits (time, place, feeling)
- Find other outlets: write, draw, sing, exercise, breathe, meditate. Try different things until one sticks
- Get real help: make steps to get into therapy
