March is Self-Harm Awareness Month and it’s time to shine a light for the ones struggling in secret.
The emotions and situations individuals face in life can be so intense that it leaves them looking for anything to ease the moment. Everyone develops different types of coping techniques along the way to help navigate the ups and downs. Self-harm is one coping method that many turn to even though it can have dangerous consequences.
Those who are struggling with self-harm are looking for a means to escape the intensity of the emotions and situations they are facing. The act itself releases endorphins to the brain to ease the intense emotions despite the physical pain it can cause. Self-harm is often misunderstood but can be a result of underlying mental health issues such as anxiety, depression, and trauma.
Shame, embarrassment, and guilt typically surround the behavior, making it scary to talk to anyone about.
Symptoms of Self-harm
- Cutting
- Burning
- Impulsiveness and unpredictability
- Wearing long clothing to cover—even in hot weather
- Broken bones
- Hitting
- Irritability
- Head banging
- Carving words or symbols on the skin
- Excessive alone time
Dangers of Self-harm
- Permanent scarring
- Infection to the wounded area
- Uncontrollable bleeding
- Second or third-degree burns
- Worsening of mental health conditions
Self-harm is prevalent in our society, yet so many stay silent out of fear of what others will think—if they only knew. Help is available and there is hope. Processing emotional pain effectively comes with learning coping techniques that encourage the brain and body to react and calm itself in healthy ways. Seeking support and talking with a therapist so that you can better understand the areas where you are struggling opens doors for healing and mental wellness.
Retraining your brain to resist the urge to self-harm doesn’t happen overnight, but there are practices you can put into place that will help you begin:
- “Riding the Wave” is a popular DBT skill taught by therapists. This does not take away the intense emotion but teaches you to tolerate the emotion until it passes—like a wave—while using a healthy coping skill.
- Jamming out to music or actively making music is a positive technique to deter the urge to self-harm. Listening to music that pumps you up and gets you excited can distract your mind long enough to not act on the impulse.
- Allowing yourself to express emotion by screaming out loud or crying physically pushes the emotions out of your body in a natural way and has been known to ease the urge to act with self-harming techniques.
- Squeezing an ice cube is a DBT skill that becomes physically uncomfortable without causing physical harm. The instant temperature change can redirect the brain’s response to high-intensity emotions.
- Reach out and have a conversation with someone you love and trust. Distracting the mind through conversation can take you further from the initial urge to self-harm. This will also allow you to redirect to a different activity after the conversation to take you further and further from acting on self-harm urges.
There is help
Resisting self-harm behaviors will come as you begin to educate yourself on underlying mental health challenges that attribute to these urges and as you learn new coping skills. Seeking support from a mental health professional gets you instant access to begin this journey without the fear of judgment. Honor yourself this month with Self Harm Awareness and take the step to a happier, healthier you.
If you are struggling with self-harm, please don’t stay silent. You do not have to walk this road alone; our GHCS counselors are here to help. Book an appointment today with one of our therapists and experience a confidential and a safe space to discuss your most vulnerable struggles.