YOU CAN TALK ABOUT SELF-HARM

Self-harm can be difficult to talk about. You might worry that people won’t understand, that you’ll be judged, or that someone will tell you to “just stop”.

If you’re self-harming, thinking about harming yourself, or worried about someone else, support is available. You don’t have to deal with it alone.

If you feel you may be in immediate danger — Your safety comes first.

WHAT IS SELF-HARM?

Self-harm is when someone intentionally hurts themselves or puts their health at risk as a way of coping with difficult feelings or experiences.

People self-harm for different reasons—it can feel like a way of coping with overwhelming emotions, or be connected to feeling numb, angry, distressed, out of control, or unable to express what’s happening inside.

Understanding what is behind self-harm can be an important part of finding other ways to cope.

Is self-harm the same as being suicidal?

No. Self-harm and suicide are not the same thing. However, someone who self-harms may also experience suicidal thoughts. If you’re having thoughts about suicide as well as self-harming, please tell someone.

You don’t need to stop before asking for help—you don’t have to prove you’re getting better before talking to someone.

WHAT CAN I DO WHEN I FEEL THE URGE?

Urges can feel intense, but they can change. Try creating some time between the urge and acting on it:

  • Tell someone what’s happening: You don’t have to explain everything. Try: “I’m struggling with urges to hurt myself and I don’t want to be alone right now.”
  • Change your surroundings: Go somewhere you feel safer or where other people are around.
  • Distract your attention: Try something that requires your attention or keeps your hands occupied. You could go for a walk, draw, write, listen to music, make something, complete a puzzle or watch something familiar.
  • Ground yourself: Bring your attention back to what’s happening around you. Notice what you can see, hear, and physically feel. Slow your breathing and give the feeling time to change.
  • Recognise patterns: Write down what happened before the urge (Ask yourself: What happened? What was I feeling? What was I thinking about?).

IMMEDIATE SUPPORT

Support can help you understand what is happening underneath the self-harm and develop other ways of coping with difficult emotions.

“I need support with self-harm – contact PIPS Suicide Prevention Charity”

You don’t need to know what kind of support you need before getting in touch. Start with a conversation.

I’M WORRIED ABOUT SOMEONE WHO SELF-HARMS

Try not to react with anger, panic or judgement. Listen and ask how they’re feeling rather than focusing only on the self-harm. You could say: “I’m not here to judge you. I just want to understand how you’re feeling.” If you’re concerned they may also be thinking about suicide, ask them directly.

ABOUT PIPS CHARITY

PIPS Suicide Prevention Charity provides support for people experiencing self-harm, suicidal thoughts and emotional distress. You don’t need to know what kind of support you need before getting in touch. Talk to PIPS Charity and we’ll help you work out the next step.