Self-harm
If you are badly hurt or in danger, call an ambulance (912) now or go to the emergency room!
You are not alone! You are not weird or “just looking for attention”.
Try now
- Pause & breath: tell yourself: “this feeling will pass.” Try breathing 4s in, hold for 4s sec and breathe out for 8s. Repeat 10X.
- Ground yourself 5-4-3-2-1: Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Say it out loud.
- Cold reset: hold an ice cube or run cold water over your wrist (or other place you want to self-harm) for a safe body “shock” that calms your body
People self-harm for many reasons, for example to:
- Release pain, anger or stress
- Feel something when you feel numb
- Punish yourself for guilt or shame
- 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. Self-harm is a sign of pain, not who you are
- You deserve kindness and support, especially from yourself
- Healing is possible. With new skills and help, urges get weaker and life gets lighter.
Tips
In the moment
- Pause & breath: tell yourself: “this feeling will pass.” Try breathing 4s in, hold for 4s sec and breathe out for 8s. Repeat 10X.
- Cold reset: hold an ice cube or run cold water over your wrist (or other place you want to self-harm) for a safe body “shock” that calms your body
- Draw instead: use a red pen to draw lines where you feel like hurting yourself
- Snap a band: lighty snap an elastic band on your wrist to interrupt the urge
- 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, walk, shake your body. Movement helps release tension.
Long-term
- Talk to someone: a friend, teacher, school counsellor, parent or helpline
- Find your triggers: notice when/where the urge hits (time, place, feeling)? What feelings come first?
- Find other outlets: write, draw, sing, exercise, breathe, meditate. Keep what works
- Get real help: make steps to get into therapy or youth support
