March marks Self-Injury Awareness Month, a time to bring awareness to a topic that is often misunderstood and stigmatized. Self-injury, is a complex and often invisible struggle that affects many individuals across the globe. Self Injury, can be a way of coping with intense emotional pain, frustration, or a sense of being overwhelmed. During this month, we have the opportunity to educate ourselves, offer support to those in need, and encourage healthier coping strategies for those who struggle.
What is Self-Injury?
Self-injury refers to the act of intentionally harming your own body, typically as a means of managing emotional pain. This can take many forms, including cutting, burning, scratching, or hitting yourself. It’s essential to understand that self-injury is not a suicidal gesture, although it can be a sign of deep emotional distress. People who self-injure often do so to temporarily release overwhelming feelings or to regain a sense of control over their bodies. .
Self Injury can affect anyone
Self Injury can affect anyone and it is often the people you expect the least that struggle with this condition:
- Prevalence: Studies suggest that approximately 13-23% of adolescents and 17% of young adults have engaged in some form of self-injury at least once.
- Gender differences: Research shows that self-injury is more common among females than males, but both genders are affected. Some studies report that females are up to three times more likely to engage in self-injury.
- Age of onset: The average age of onset for self-injury is around 12-14 years old. However, individuals of all ages can be affected.
- Mental health link: Self-injury is often associated with mental health conditions such as depression, anxiety, borderline personality disorder, and eating disorders. About 60% of people who self-injure also have a history of mental health struggles.
- Long-term impact: Those who engage in self-injury may face long-term emotional and physical consequences, including scarring, infections, and an increased risk of developing more severe mental health disorders.
How can you help
If you suspect that someone in your life is engaging in self-injury, it can be difficult to know how to approach the situation. However, providing support can make a significant difference. Here are some tips on how to help:
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Be non-judgmental: People who self-injure can often feel ashamed or embarrassed. Approach the situation with empathy and without judgment. Let the person know that you care and are there for them, without shaming or blaming them for their actions.
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Listen: Sometimes, the most powerful way to support someone is by listening. Allow them to share their feelings and experiences without offering immediate solutions or advice. Just being a compassionate listener can create a safe space for them to open up.
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Encourage professional help: While your support is vital, it's important to recognise that self-injury is often a sign of underlying emotional pain. Encourage the individual to seek help from a mental health professional, such as a therapist.
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Stay patient: Healing from self-injury can be a slow process. Avoid pressuring the individual to stop immediately, and instead focus on offering consistent emotional support as they work through their struggles.
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Provide resources: Offer information about local mental health resources, hotlines, or support groups. Sometimes, individuals may not know where to turn for help, and having access to these resources can be a lifeline.
Alternatives to self-injury
There are healthy strategies that can help manage the overwhelming emotions and reduce the need for self-injury. Here are some techniques to consider:
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Grounding techniques: When feeling overwhelmed, grounding exercises can help redirect focus. Techniques such as focusing on your breathing, naming five things you can see, or holding onto something cold can bring you back to the present moment and reduce the intensity of emotional pain.
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Journaling: Writing down your thoughts and emotions can be a great way to release pent-up feelings in a healthy way. Journaling can help you explore why you're feeling a certain way and can provide a sense of relief and understanding.
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Creative expression: Engaging in creative activities such as drawing, painting, playing music, or writing poetry can provide an outlet for emotions.
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Physical outlets: Sometimes, engaging in physical activities like running, dancing, or yoga can help release built-up tension in a healthier way. Physical exercise triggers the release of endorphins, which can help improve mood and reduce stress.
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Using cold or alternative sensations: For those who feel the urge to self-injure, using ice cubes, holding onto something cold, or snapping a rubber band on the wrist can provide a temporary sensation without causing harm.
Breaking the Stigma
Self-injury is often surrounded by shame and stigma, which can make it harder for people to seek help. During Self-Injury Awareness Month, it’s important to remember that self-harm is not a choice—it’s a coping mechanism born out of emotional pain. By offering understanding, compassion, and support, we can help reduce the stigma and encourage those who are struggling to seek the help they need.
If you or someone you know is struggling with self-injury, don’t hesitate to reach out to a mental health professional or a trusted individual for support. You are not alone, and there is help available.
The National Self-Harm Network (U.K.)
This network provides advice, support, and information about self-harm for people in the U.K. Visit www.nshn.co.uk for more details.
Samaritans (U.K.)
Call 116 123 for free, confidential support. Samaritans provides emotional support 24/7.