Self harm is a hard topic to talk about for most people. It’s one of those topics that the majority of our society tries to stay as far as possible from because it’s just too hard. But that is exactly why the conversation needs to happen. It’s no secret that stigma around mental illness in general is a real problem in our society, especially when it comes to self injury. I’m going to lay out and debunk all the most common myths you’ve probably already heard about self harm. Then we are going to cover some active things you can do now if you are fighting self harm urges. But, before we get too deep into those details I think it’s really important to first discuss what self injury really means and why it happens.

Self harm or self injury can be defined as:

“the act of deliberately inflicting pain and damage to one's own body through many different outlets.”

Self injury is most common in adolescents and young adults, typically as a manifestation of depression, shame, or anger at oneself.

Why do some individuals experience these impulses?

There are so many reasons why those who are struggling find themselves self harming. But some of the more common reasons include:

1. Distracting themselves, altering the focus of their attention, or regaining control over their minds when experiencing pressing, unavoidable, and overwhelming feelings or thoughts.

2. Releasing tension associated with strong emotions or overwhelming thoughts.

3. Feeling something physical when they are otherwise dissociated and numb.

4. Expressing themselves or communicating and/or documenting strong emotions they are feeling and cannot otherwise articulate.

5. Punishing themselves.

6. Experiencing a temporary but intense feeling of euphoria that occurs in the immediate aftermath of self-harm.

Myths About Self Harm

Myth #1: Self harm in itself is a mental illness

Fact: Self harm is not a mental disorder, it is a behavior that is often used to indicate a mental illness like depression, borderline personality disorder, anxiety and sometimes eating disorders. But, self harm rarely occurs on it’s own without any other present signs or symptoms.

Myth #2: Self Harm is a Suicide Attempt

Fact: Self harm can occur without the presence of suicidal ideation. Self injury is typically used as an outlet to cope with emotions and/or trauma. It is not usually an attempt at taking ones life.

Myth #3: Those Who Self Harm Don’t Feel Pain

Fact: Self injury still causes the individual pain, but they may not perceive the sensation the same way that those who do not self harm do. These individuals are not immune to pain; but, the relief it provides is bearable because of the outlet it provides them.

Myth #4: Self Harm is Extremely Rare

Fact: Rates of self harm are increasing at an alarming rate. Real statistics on self harm show that 1) About 17% of all people will self-harm during their lifetime. 2) The average age of the first incident of self-harm is 13. 3) 45% of people use cutting as their method of self-injury. 4) About 50% of people seek help for their self-harm but only from friends instead of professionals.

Myth #5: Cutting is the Only Form of Self Injury

Fact: Self harm can manifest itself in so many different ways. While cutting oneself with a sharp object is the most common and most well known, it is not the only self injurious behavior those who are struggling engage in. Self harm can include: burning, biting, scratching, scraping, hitting, picking at wounds, and pulling out hair.

What Can You Start Doing Now to Fight Self Harm Impulses?

One of the main problems with self harm is the inability to control the urge once the thought has entered the mind. Here are five things you can start implementing today that can help prevent you from acting on an urge.

1. Make a Playlist and Listen to it When You Get an Urge

There are a lot of different emotions one can experience that lead them to self harm; anger, sadness, shame, etc. Make a playlist of 10 songs that embody the emotions you feel when you want to self harm. Is it anger? Turn on some scream-o. Is it deep sadness? Turn on Sam Smith. Make a playlist that is specific to what you are feeling and allow your emotions to find relief in that.

2. Write About the Urge Your Currently Experiencing

Find a notebook that is small enough you can take it with your wherever you go. Find one that can in a backpack at school, in your computer bag at work or in a small purse while on the go. Have it with you at all times, so when you feel the sensation pushing you to self harm, pull it out and start writing. Explain to yourself in detail what your feeling, what your wanting to do, if you have the means to do it and why you want to. Not only is this a great way to get your mind focused on writing rather than harming, it’s also a great way for your to track what’s happening in your surroundings that are triggering you to feel this way and find a pattern.

3. Wash Your Hands

Or arms, legs, hair.. whatever part of yourself you typically injure. Many people report using a soap with their favorite fragrance (bonus points if you use an essential oil) can help with the physical sensation they feel to harm that area of their body. Scrub if you need too. Massage your skin if you want. Whatever works for you.

4. Change Your Surroundings

Research shows that self harm feeds off repetitive behaviors. You might feel the impulse to harm at a certain point during the day or even using the same objects/means to injure yourself. Switch it up. Give yourself a new environment to distract your mind.

5. Color

I know this one seems very simple and silly. But coloring can be a very effective form of self care in general. Getting a very detailed coloring book and a new pack of beautifully colored pens is my happy place. The most effective way to control self harm impulses are to distract yourself. So sitting down and beginning a very detailed, intricate page can keep your mind distracted for hours (and it’s fun).

Remember that most urges only last 20 minutes on average, so if you can manage for that period of time you will likely be able to “ride it out.”

Disclaimer:

This blog is not intended to be used to diagnose or treat any mental disorder. If you have mental health symptoms, please discuss them with a licensed mental health professional or your primary care physician.

If you or someone you know is currently struggling with self harm please seek professional help immediately, or contact the 24 hour crisis hotline at 1-800-273-TALK.

For more information on self injury please visit:

https://www.psychologytoday.com/us/blog/the-truth-about-exercise-addiction/201708/15-things-do-instead-self-harming

https://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Self-harm

https://www.therecoveryvillage.com/mental-health/self-harm/related/self-harm-myths/

https://www.psychologytoday.com/us/basics/self-harm

Sydney graduated from John Glenn High School in 2017. She is currently working towards a bachelors degree, dual majoring in Psychology and Criminal Justice at Muskingum University. She plans to further her education by completing a Masters degree in Clinical Mental Health Counseling.

    Sydney is an active member on her campus. She is a member of the Chi Alpha Nu sorority where she must maintain a 3.0 GPA and 10 community service hours a semester. She is also a member of the Psychology club, Criminal Justice club. Sydney is honored to be able to be a part of this team and gain experience in the mental health field at a young age.