Self-harm can take many forms, whether it's cutting or other disruptions to the skin’s integrity, or pulling out hair, biting oneself, and hitting oneself. Some potentially self-destructive activities are also considered self-harm, such as binge drinking and drug use, unprotected sex, starvation, or overeating—if they are done with the intention of easing the pain we feel.

How do I know that I am self-harming?

Do you recognize these situations in yourself or someone around you?

• I repeatedly harm myself physically.
• I try to hide the injuries and keep them secret.
• I use alcohol or other drugs intensively to help me feel better.
• My mood often changes.
• I tend to isolate myself from friends and family.
• I experience feelings of guilt and have a tendency to punish myself.
• I often think about self-harm and feel the urge to hurt myself.
• It's hard for me to control my emotions—they feel overwhelming and I don't know how to handle them.
• I often feel bad—I feel panic, fear, sadness, hopelessness, or on the contrary, I feel nothing at all.

What to do if I am self-harming?

Even if it seems like there’s no way out, there are several things you can do right now to start turning the situation around for the better.

Talk to someone

If it’s too hard for you to talk to your parents, talk to another adult or a friend. The first step is to admit (especially to yourself) that something is going on. If there’s no one around you to talk to, or if it feels too overwhelming, you can reach out directly to one of the Shifto therapists. Together, you can then plan the next steps.

Don’t downplay it

Self-harm shouldn’t be taken lightly. It carries a number of risks to both physical and mental health, and the sooner you address it, the better. Self-harm is a vicious cycle that’s easy to get lost in.

Remind yourself that everything can be resolved!

Mental health professionals can provide you with the support and help you need to improve your mental well-being. They’ll help you understand what’s behind your self-harming behavior and how to cope with difficult emotions in other, healthier ways. The most important thing is to make the decision to seek professional help.

What to do if I want to hurt myself right now?

If you feel the urge to self-harm right now, there are several things you can do.

Try to distract yourself

Go for a run, exercise, scream, dance, tear something into a thousand pieces, paint a picture or write a poem… just do something that helps divert your attention from self-harming. Try to channel all the emotions you're feeling into an activity.

Don’t stay alone

Find someone you like and trust. You don’t have to talk about self-harm or about not feeling well. You don’t have to talk at all if you don’t want to.

Delay self-harming

If everything written above feels too hard, at least try to wait five minutes before you hurt yourself. Couldn't do it? That’s okay. Try again next time and keep trying to extend the time a little bit each time. You might find that the urge to hurt yourself becomes milder and it gets easier to do something else instead.

Tip where to get professional help with ISIC

If you feel that you’re in a situation where you can’t stop self-harming on your own, try seeking help from professionals who can help you work through the situation and find another way to cope with the distress.

The article was created under the auspices of Alive Cares.

Author: Mgr. Lucie Holubičková – addiction specialist, therapist