Self-harm, also known as non-suicidal self-injury (NSSI), is the act of deliberately hurting oneself as a way to cope with emotional pain, intense feelings, or overwhelming stress. It can take many forms, including cutting, burning, hitting, scratching, or other methods of inflicting physical pain. People who self-harm often use it as a temporary release from emotional distress, numbness, anxiety, or feelings of worthlessness. It is not usually a suicide attempt, but it can be dangerous and may lead to serious injury or accidental death.
Self-harm is often a sign of deeper mental health struggles such as depression, anxiety, trauma, or low self-esteem. It can become a cycle that’s hard to break — the temporary relief it brings can quickly be followed by shame, guilt, and the return of painful emotions, leading to more self-harm.
People of any age or background can be affected, but it’s especially common among teens and young adults. While self-harm can feel like the only way to cope, it’s important to know that healthier alternatives exist and support is available. With the right help, such as therapy, support networks, and coping strategies, recovery is absolutely possible. You don’t have to go through it alone.
Here are some practical things you can try to help stop self-harming, broken down into categories:
Immediate alternatives when you are feeling angry
- Jog on the spot
- Do intense exercise
- Listen to loud music
- Punch a pillow or cushions
- Hold ice cubes in your hands
- Rinse your face with cold water
- Scream or cry into a pillow or cushions
- Draw on your skin with a blunt red marker
- Write how you feel on paper and rip it up afterwards
- Place a rubber band loosely on your wrist and snap it
🧠 Coping techniques when you are feeling sad or emotional
- Go for a walk
- Stroke or cuddle your pet
- Try deep breathing exercises
- Use positive coping statements
- Talk to a trusted friend or family
- Watch soothing or distracting videos
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Listen to soothing music and allow yourself cry
- Do something nice for yourself or give yourself a treat
- Write your thoughts and feelings in a journal with as much detail as possible
🎨 Ways to express yourself creatively
- Try dancing
- Try a new recipe
- Listen to a podcast
- Try painting, colouring drawing, or doodling
- Write poems, songs, or stories about what you’re feeling
- Create a playlist that will help you express yourself or change your mood
📱 Apps & Online Tools
- Text SHOUT on 85258
- Calm harm app
- Self-heal app
- Headspace app
🤝 Professional Help
- Inform your General Practitioner
- Seek professional help from a therapist or counselor
- Try Cognitive Behavioral Therapy (CBT) techniques
- Ask your GP to refer you to a support group or group therapy
If you're in immediate danger, please call or text Shout at 85258, call Samaritans on 116 123, call 999 or go to your local A&E. You're not alone.
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