Information sheet for those engaging in self-harm Self-harm is when someone intentionally hurts or harms to cope with emotional distress. It is more common than many people think and can affect anyone, regardless of age, gender or background.
Self-harm can be a way of coping with overwhelming emotions or difficult experiences. It can become a repetitive cycle that’s hard to break without support.
How common is self-harm?
How can you cope with self-harm?
You are not alone. Self-harm is not uncommon. Around 1 in 10 adults in the UK have self-harmed at some point in their life. It does not mean you’re ‘crazy’, ‘bad’ or there’s something ‘wrong’ with you. It means you deserve care, understanding and support.
Replacing the self-harm with other, safer coping strategies can be a positive and more helpful way of dealing with difficult things in your life.
Why do people self-harm? Self-harm is often a way of coping with painful or overwhelming feelings; everyone has their own individual challenges and reasons. Some individuals with lived experience have shared they are more likely to engage in self-harm when: Feeling low, anxious, or overwhelmed Not feeling very good or confident about themselves Being hurt by others: physically, sexually or emotionally Losing someone close; this could include someone dying or leaving Feeling under a lot of pressure at school or at home Experiences that may contribute to these feelings include: Arguments or conflict with family, friends or colleagues The break-up of a relationship Worrying about failing (or feeling you might fail) important exams, goals or milestones Experiencing bullying, harassment or mistreatment in any setting Going through traumatic experiences (recent or past) Self-harm can be a way of trying to deal with or escaping from these difficult feelings. It can also be a way of showing others that something is wrong.
Helpful strategies can include: Finding someone you trust to talk to about your feelings (e.g. a friend or family member) Talking to someone you don’t know so well on the phone, such as calling a help line Talking about feelings can be hard; writing and drawing about your feelings may help Scribbling on and/or ripping up paper Listening to music Calming techniques, like deep breathing Going for a walk, run or other kinds of physical activity Getting out of the house and going somewhere where there are other people Keeping a diary Having a bath/using relaxing scents (e.g. lavender) Delay self-harm urges–try holding an ice cube, snapping a rubber band on your wrist or squeezing a stress ball Hitting a pillow or other soft object Watching a favourite film
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