March 1st is Self-Injury Awareness Day
Self-injury, self-harm, self-mutilation, cutting, or deliberate self-harm are all terms used when talking about someone hurting themselves on purpose. Self-injurious behaviors are quite common and can affect anybody at any time in life. It is hard to know exact statistics because, many times, people who engage in self-injurious behaviors hide their injuries from others.
Self-injury is a type of coping mechanism. Anyone who struggles with emotional distress could engage in self-harm. Self-Injury awareness day started over 18 years ago to help raise awareness of the problem. The hope is to help others understand and empathize with those who engage in self-injury. Self-injury awareness can help those who suffer by leading more people to be able to be supportive rather than reacting with fear or judgment.
Types of Self-Injury
- Cutting
- Scratching
- Burning
- Biting
- Carving words or symbols into the skin
- Hitting or punching oneself
- Piercing the skin with sharp objects
- Pulling out hair
- Picking at skin
- Self-medicating (non-suicidal overdosing)
- Risk-taking behaviors
Why Would Someone Self-Harm?
- To cope with stress or negative feelings
- To find distraction from overwhelming emotions
- To feel something physical
- To gain a sense of control – it is one thing you may have control over in an otherwise chaotic life
- Self-punishment if feeling extreme guilt or shame
- As a way to express emotions
Alternatives to Self-Harm
- Delay:
- Find someone to talk to – a friend, a teacher, or a therapist
- Text HELP to 741741 to talk to a crisis counselor
- Write in a journal
- Distract:
- Find another activity to keep your attention
- The 15 min rule – note that you have the urge to self-harm and set a timer for 15 minutes, and if you still feel like self-harming after the 15 minutes, realize it is your choice to make; you do have the power.
- Divert: Find an activity that could give you the same physical sensation as self-injury
- Punch a pillow
- Take a boxing class
- Draw on your arm
Treatment
- Seek the help of a professional
- Learn how to identify emotional states and what leads to the urge of wanting to self-harm
- Use alternative positive coping strategies when feeling that urge
- Yoga
- Meditation
- Journaling
- Physical activity
- Work on being self-compassionate
“To accept ourselves as we are means to value our imperfections as much as our perfections.” Sandra Bierig
Resources