Self-Harm

1) What it is

Self-harm is intentionally hurting yourself to cope with overwhelming emotions, numbness, or distress. It is a coping strategy, not attention seeking, and support is available.

2) What it feels like

• “I need the pain to stop.”
• “This is the only release.”

3) Common signs & symptoms

• cutting, scratching, burning, hitting
• urges during overwhelm
• shame or secrecy
• temporary relief followed by guilt

4) Why it happens (causes & risk factors)

• emotional overwhelm or numbness
• trauma
• anxiety or depression
• difficulty expressing feelings

5) Triggers

• intense emotions
• conflict
• shame
• loneliness

6) What helps now

• delay urges 10 minutes
• replace sensation safely (ice, cold water)
• express emotion outwardly
• follow an urge plan
• remove access if possible

7) Daily self-help support

• track triggers
• build coping alternatives
• practise compassion

8) Professional treatment options

• DBT
• trauma-informed therapy
• crisis team support

9) Medication

Medication treats underlying conditions, not self-harm directly.

10) Practical tips

• shame worsens urges
• support reduces risk

11) When to seek urgent help

Urgent help if:

• serious injury
• suicidal thoughts
• you cannot keep yourself safe

12) Where to get help (UK)

• Samaritans 116 123
• NHS 111 urgent mental health help
• Shout text 85258
• GP and local services

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