Urgent Support
Self-Harm
Hurting yourself as a way of managing unbearable feelings, numbness or overwhelm. It is a signal of distress that needs care, not judgement.
What it can feel like
- Cutting, burning, hitting or interfering with wounds
- A build-up of tension before, relief after
- Wanting to feel something, or to feel nothing
- Keeping it secret and covering up
- Shame after the act
Not everyone has every symptom, and you do not need a label to deserve support.
Things that help
Delay the urge by 15 minutes
Urges crest and fall. Set a timer and do something intense but safe: cold water, loud music, a brisk walk, ice in the hand.
Find the feeling underneath
Name what came just before, anger, shame, emptiness or numbness. Naming the emotion is what eventually replaces the act.
Tell someone you trust
You do not have to stop today, but you do not have to carry it alone either. Being known reduces the pressure.
Want to actually do these? Save them to your practices and tick them off as you go.
Add to my practicesWhen to reach for more support
Speak to a GP or a mental health service about support and safer coping. For urgent help in the UK, call 111 or Samaritans on 116 123. Seek urgent care for injuries that need medical attention.