Courses for school leavers
SELF HARM
Student Wellbeing Information for young people
Some people self-harm as a way of dealing with very difficult feelings, painful memories or overwhelming experiences. Some people have described it as: “a way to express something that’s hard to put into words” “changing emotional pain to physical pain” It is thought about 1 in 15 young people in Britain have self-harmed Why do people self-harm? Anyone can self-harm. For some people it is linked to specific experiences. For others the reasons are less clear. Some people may think that it is attention-seeking, but they are wrong. Control Self-harm can be a way of feeling in control of your body. You may have experienced trauma such as abuse, and may self-harm as a way of managing these memories. Punishment Some people self-harm as a way of punishing themselves, for things they feel are their fault. You are not alone. You can always ask for help with self-harm, even if you can’t explain why you do it. Seeking help It is important to seek help if you self-harm. See your GP or a doctor following self-harm as you may need medical treatment. Types of self-harm Self-harm is a term used to describe a range of things that people deliberately do to themselves to cause harm: Cutting/scratching/biting/hair-pulling Banging/hitting/burning Swallowing poisonous substances or objects/ overdosing
Exercising excessively Over or under eating Neglecting self care Coping and distraction Talk to someone you trust Try breathing exercises; focus on your breathing Listen to music or go for a walk or run Make a note of the positive thoughts you have Hit cushions Hold ice cubes Clench and then relax all your muscles Write down your feelings Shout and dance Tear a piece of paper into tiny pieces Spend time with an animal Let yourself cry or sleep Understanding your patterns of self-harm Recognise your triggers What happened just before you self-harmed? Did you have particular thoughts? Did a situation, person, object remind you of something difficult? Become aware of the urge to self-harm Physical sensations such as heart racing, strong emotions, sadness, anger, repetative thoughts, unhealthy decisions This helps you take steps towards reducing or stopping Identify distractions Distracting yourself gives you time to reduce the intensity of the urge Distract yourself as soon as you feel the urge, or you become aware you’re hurting yourself Managing your urges to self-harm There are many reasons why someone might have urges to self-harm. Whatever the reason, we know that it can be distressing for you and that it
carries dangers too. Here are some helpful coping mechanisms that other young people have found useful when they’ve felt the urge to self-harm. One idea may work one day but not on another, so it’s important to try different techniques. Try looking at these when you are not experiencing a strong urge to self-harm so you are prepared if you do get one. Take a look at the free Calm Harm app www.calmharm.co.uk Try using a felt tip pen where you want to hurt
Go to preventative medical appointments eg check-ups and the dentist Emotional self-care Participate in hobbies or fun activities Get away from distractions e.g. your phone Learn new things, unrelated to school Express my feelings in a healthy way e.g. talking, creating art or journaling Recognise my own strengths and achievements Go on holiday or day-trips Do something comforting e.g. re-watch a favourite movie, take a long bath Talk about my problems Find reasons to laugh Social self-care Spend time with people who I like Meet new people Ask others for help, when needed Keep in touch with old friends Say “no” to excessive new responsibilities Find reasons to laugh Spiritual self-care Spend time in nature Recognise the things that give meaning to my life Act in accordance with my morals and values Set aside time for thought and reflection Participate in a cause that is important to me or stand up for other people Appreciate art that is impactful to me e.g. music, film, literature Tell someone how you are feeling or ask for help You don’t have to manage these thoughts alone. Tell a parent, carer or friend. Or maybe talk to a teacher or your doctor. Saying out loud how you feel may help to diffuse your emotion.
Try having a short cool shower Try ripping up paper quickly
Try using henna - you could just draw shapes on yourself or you could write names of people who support and care for you. Some people have drawn animals on themselves and have stopped themselves from self-harming by not wanting to hurt the animal
Try rubbing ice where you want to cut Put a plaster where you want to hurt
Distract yourself with taste or sensation – try putting a teaspoon of mustard or chilli on your tongue to create a different sensation. Or try popping candy! Try the 15 minute rule: give yourself 15 minutes before you do try self-harming. Try to do an activity you enjoy. Practice self-care It’s not always easy to take the best care of ourselves for many reasons: maybe you don’t feel there’s enough time or you have too many things to think about, but this list highlights many things we can all try to do to help keep ourselves healthy. Physical self-care Eat healthy foods
Eat regularly (3 meals a day) Take care of personal hygiene Exercise Wear clothes that help me feel good about myself
Get 8 hours sleep a night Rest when sick or tired
Useful helplines & websites Mental Health Crisis Line 0800 915 4644 Samaritans 116 123 (Freephone open 24/7) www.samaritans.org Childline 0800 1111 www.childline.org.uk The Mix (under 25’s) 0808 808 4994 (Mon-Fri 4-11pm) www.themix.org.uk SHOUT 24/7 text service for anyone in crisis anytime, anywhere Text: 85258 www.giveusashout.org Support Line 01708 765200 www.supportline.org.uk SANE 0300 304 7000 4:30 to 10pm daily www.sane.org.uk KOOTH Free, safe and anonymous online support for young people (11-19 years) www.kooth.com ALUMINA www.selfharm.co.uk PAPYRUS Phone 0800 068 4141 Text 07860 039967 www.papyrus-uk.org/ STEM 4 www.stem4.org.uk/self-harm
More information www.mind.org.uk www.youngminds.org.uk NHS self help guides
Apps Calm Harm distrACT
Student Wellbeing is based in the SAFEGUARDING & WELLBEING HUB which is on the Ground Floor of the North Wing in Room N17 If you are struggling with your wellbeing please drop by and arrange to chat with one of the student wellbeing coaches. Alternatively, you can speak to your tutor who can refer you.
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