People often keep it a secret, but the urge to self-harm isn’t uncommon, especially in adolescents and young adults. Many overcome it with treatment. ~ National Alliance on Mental Illness
Self-harm, or self-injury, can be difficult for most of us to think about. It goes against our human nature to hurt ourselves on purpose.
Most people who self-harm know it’s unhealthy. But they don't know how to cope with overwhelming negative emotions in a healthy way. They’re in so much mental anguish that they’re desperate for some type of relief. Usually, a person hurts themselves physically to distract themselves from hurting emotionally—because physical pain is easier to deal with than emotional pain.
While self-harm may be a sign of someone’s attempt to end their life, it is often a recurring but ineffective coping strategy referred to as Non-Suicidal Self Injury (NSSI). Regardless of the intent, this behavior always signals the need for professional help.
Studies show self-harm releases a different chemical response than emotional pain, thus providing a temporary release from stress, anxiety and depression. But like any kind of addiction, the body can build up a tolerance for the behavior. Eventually, more and more physical pain is needed to provide the same level of emotional relief.
Self-harm can involve cutting with razor blades or glass, burning, scratching or hitting oneself, or even repeatedly allowing others to take advantage of you sexually.
The rate of cutting among girls ages 10-14 has increased 18.8% each year. Self-harm most often affects teens and young adults, but it can be a problem at any age. It affects both sexes, but is more common in females than in males.
Self-harm may provide temporary relief or distraction from a problem, but it doesn’t make the problem go away.
People who turn to self-harm can find themselves in a dangerous cycle.
- They experience emotional distress.
- They become overwhelmed.
- They self-harm to give themselves something different to focus on for a little while.
- They feel better—for a little while.
- Their problems are still there, and the cycle repeats.
Reasons People Self-Harm
If you‘ve found yourself or someone you care about self-harming, it’s important to remember that this habit is an attempt to cope with painful emotions.
Here are some reasons people may self-harm:
● to gain or regain control over difficult emotions
● to stop feeling numb
● to relieve stress
● to relive a trauma and bring it to resolution
● to protect loved ones from emotional trauma by dealing with an issue privately
Healthy Alternatives
The best way to avoid self-harming is to deal with the root problem and heal. A therapist or other mental health professional can help.
In addition, here are some positive coping mechanisms to try:
✔ Talk it out. Discuss the problem in a matter-of-fact way with someone you trust.
✔ Get creative. Grab some sharpies and doodle—even on yourself. You don’t have to be a Picasso or a Rembrandt to gain the benefits.
✔ Write in a journal. Burn the pages or delete them if you don’t want anyone to read them. The act of writing your feelings down helps get them out and helps you process them.
✔ Redirect the urge: Punch or scream into a pillow, tear up a newspaper or magazine, or pound the carpet or grass with your fists.
✔ Breathe deeply. Relax in a hot bath. Meditate or pray.
✔ Listen to soft instrumental music or play an instrument.
✔ Get active. Go for a walk, run, or swim.
✔ Turn on a favorite song and dance.
✔ Stay away from alcohol and drugs. Substances often lower self-control and increase the risk of self-injury.
If things escalate to thoughts of suicide, call the suicide hotline (988), 911, or go to the ER. Don’t wait.
Whether you or someone you care about is struggling with this issue, help is available to break the self-harm cycle. No one should have to walk that road alone.
©2024 Amplified Life Network
