Self-Harm Interventions
You can select the alternative based on what needs you have and what role you are trying to fill. New coping skills include:
- Ways to express intense emotions. Rather than self-injury, choose art therapy for depression through writing poems, songs, raps, journal entries or short stories. Some find it beneficial to destroy their writings immediately after completion as a way to purge their feelings.
- Ways to feel calm physically. What helps you feel relaxed and soothed? Try a hot bath or lighting candles in a dark room while peaceful music plays. Treat yourself to a massage or a day at the spa if financially able.
- Ways to feel connected or alive. Experiencing intense sensations help make you feel alive, less numb and connected to the world around you. A tested way to decrease feeling numb is to hold an ice cube as it melts. This will shock your sensation of touch while being relatively harmless.
- Ways to release tension or anger. If your depression has you feeling full of tension and anger, let it out through activity. Exercise is a great solution as it provides antidepressive effects along with tension reduction.
Kristen's Advice for Depression and Self-Harm
People often keep these habits secret, but the urge to self-harm is not uncommon, especially when you are experiencing depression. Whether you just started hurting yourself, or have been suffering many years in silence, there is always hope for recovery and wellness.
What Is Self-Harm?
Self-harm is not a mental illness, but a lack of coping skills. Self-harm is when you deliberately harm yourself for a variety of different reasons.
The most common type of self-harm is known as cutting, when you harm yourself with a sharp object, but there are many other types, including burning, scratching, overdosing, punching or hitting, head banging, and starving.
There are a number of different reasons people engage in self harm, including:
- Punishing themselves
- Getting rid of an overwhelming feeling of frustration, anger, or pain
- Trying to cope with feelings of shame, guilt, or depression
- Getting control back into their life if they feel powerless
- Expressing negative emotions without the use of words
When you don’t know how to deal with your emotions, or you felt you were not allowed to express your emotions as a child, it can lead to self-harming.
When you injure yourself, your body releases endorphins — the body’s natural painkiller. These hormones help to elevate your mood and in turn make you feel better. You can get the same feeling when you do any physical activity, like exercise or sex.
Sometimes when people self-injure they feel very guilty about it, so they keep it hidden. If the shame or guilt makes you feel bad about yourself, it could lead you into a cycle of self-injury; people become addicted to self-harm because of this.
People who suffer with self-injury can accidentally make self-harm a long-term habit, which makes it extremely difficult to end.
How Can We Help Those Who Self-Harm?
Maybe you have suspected someone in your life is self-injuring. Maybe they are wearing long sleeves in the summer or have unexplained cuts or bruises.
There are a few things you can do to support and help your friend:
Educate Yourself
Sometimes it is easier to talk to someone about self-harm when you understand more about it. Learning about self-injury before you bring it up will make the conversation easier because you can throw all the misconceptions of self-harm out the window and just focus on the facts!
Ask How They Are Doing
I know this seems like a very simple answer, but sometimes all we need to reach out for help is someone expressing they care about us.
Ask how they are doing, express your concern and that you want to help them, and prepare to listen.
Encourage Them to Seek Treatment
Recovery from self-harming behavior is totally possible with treatment and a caring support system. If you are able, help them find treatment, offer to go with them if they are scared, and offer your support.
Reducing Self-Injury
If you have come to this post because you are suffering with self-injury and you need to know how to cope with it, I want you to know that recovery from self-injury is 100% possible!
Here are a few tips to get you on the road to recovery!
- Know your triggers. If we can understand what triggers us to self-injure, we can stop exposing ourselves to them; we can take back some of that control we feel we’ve lost. I suggest writing about what you felt before you wanted to self-injure in a journal and then look at patterns that come up.
- Talk about it. Hiding self-harm from friends, family, or professionals is not going to help you get better. Find someone you trust and talk to them about what you are experiencing. Even just telling one person your secret can make the difference.
- Forgive yourself. As you might know, recovery is a rollercoaster ride. Some days can be better than others, and that is normal. We sometimes might feel guilty about what we have done to ourselves; on those low days remember how far you've come and never give up on yourself, because you are stronger than you think you are!
- Consider counseling. Counseling is extremely beneficial to anyone experiencing self-harming behavior. Remember, having the urge to self-harm is different than the actual self-harming behavior. A therapist can help you with those urges and get you on the road to recovery!
Let me know in the comments how you reduce your self-harm urges or how you have helped someone who was self-harming in the past!
