March 1 is Self-Injury Awareness Day (SIAD)—a day dedicated to raising awareness about self-harm, reducing stigma, and encouraging people to seek support. Despite how common self-harm is, many myths and misunderstandings surround it, making it harder for those who struggle to reach out for help.
In this article, we’ll break down self-harm facts, debunk harmful myths, and explore how to stop self-harming with healthier coping strategies.
What is Self-Harm?
What is self-harm? Also known as non-suicidal self-injury (NSSI), self-harm is the act of deliberately hurting oneself as a way to cope with emotional pain, distress, or overwhelming feelings. It’s not a mental illness on its own, but it’s often linked to conditions like depression, where self-harm can be a depression symptom, as well as anxiety, PTSD, and borderline personality disorder.
People who self-harm may do so for different reasons, including:
Relieving emotional pain: Physical pain can temporarily distract from emotional suffering. For many, self-harm is a depression symptom, arising from feelings of deep sadness, hopelessness, or emotional numbness.
Regaining a sense of control: When emotions feel overwhelming, self-harm can create a sense of stability.
Expressing feelings: Some people struggle to verbalize their emotions, so self-harm becomes a way to externalize their pain.
Punishing themselves: Feelings of guilt, shame, or self-hatred can lead to self-inflicted harm.
Common Myths About Self-Harm
Misinformation about self-harm can make it harder for people to seek help or for loved ones to offer support. Let’s clear up some of the most common myths about self-harm.
Myth 1: Self-harm is just attention-seeking
Many assume that self-harm is a cry for attention, but most who self-harm go to great lengths to hide their injuries. They often feel shame or guilt about their behavior. Even when someone does disclose their self-harm, it’s usually because they’re in distress and need support, not because they want attention.
Myth 2: Only teenagers self-harm
While self-harm is common among teenagers, people of all ages struggle with it. Adults may be less likely to talk about it or seek help due to stigma, but self-harm can persist into adulthood if the underlying emotional pain isn’t addressed.
Myth 3: If someone self-harms, they must be suicidal
While self-harm can be a depression symptom linked to suicidal thoughts, they are not the same thing. Many people use self-harm as a way to cope with emotional pain, not as an attempt to end their lives. However, self-harm can increase the risk of suicide over time, which is why it’s important to take it seriously and seek help.
Myth 4: Self-harm is just cutting
Cutting is one of the most well-known forms of self-harm, but it’s not the only one. Other methods include burning, scratching, hitting oneself, pulling out hair, interfering with wound healing, and even engaging in reckless or harmful behaviors like substance abuse. Self-harm can take many forms, and recognizing them is key to offering support.
Self-Harm Facts You Need to Know
Self-harm is often misunderstood, but knowing the facts can help break the stigma and encourage people to seek help. Here are some key truths about self-harm:
Fact 1: Self-harm can become addictive
Self-harm can activate the brain’s pain and reward system, temporarily relieving emotional distress. Over time, this can create a cycle where a person feels the need to self-harm more often or more severely to achieve the same effect. This is why stopping can be difficult without support.
Fact 2: People who self-harm feel shame and guilt
Many people who self-harm don’t want to engage in the behavior, but feel trapped in a cycle of emotional pain. They often experience deep shame, making it harder to reach out for help.
Fact 3: Self-harm can be a depression symptom
Self-harm is not a mental illness itself, but it is often a symptom of depression, anxiety, PTSD, borderline personality disorder, and other mental health struggles. Addressing the underlying emotional distress is key to stopping self-harm.
Fact 4: Self-harm can increase suicide risk
While self-harm itself is not always a suicide attempt, it does increase the likelihood of suicidal thoughts and behaviors over time. That’s why it’s important to take self-harm seriously and seek professional support.
Fact 5: Self-harm can be managed and stopped
With the right coping strategies, therapy, and support, it’s possible to break free from self-harm. Many people go on to develop healthier ways to manage emotions and heal from the underlying causes.
How to Stop Self-Harming
Stopping self-harm is possible with the right support and coping strategies. If you’re struggling, know that you’re not alone, and help is available. Here are some steps to break the cycle and find healthier ways to cope.
Reach out for support
Talking to someone you trust—whether it’s a friend, family member, or therapist—can make a huge difference. Therapy is one of the most effective ways to stop self-harming because it helps address the underlying emotions and triggers. A mental health professional can provide guidance, coping strategies, and a safe space to heal.
Identify triggers
Understanding why you self-harm is key to stopping. Common triggers include stress, anxiety, depression, trauma, or overwhelming emotions. Keeping a journal can help you recognize patterns and develop alternative coping strategies when these feelings arise.
Find healthier coping mechanisms
Instead of self-harming, try healthier ways to manage emotions, such as:
Distraction techniques: Squeeze ice cubes, rip paper, or doodle on your skin with a marker instead of cutting.
Physical activity: Go for a run, dance, or do yoga to release tension in a healthier way.
Express emotions creatively: Write, paint, or play music to process feelings.
Use grounding techniques: Deep breathing, mindfulness, and engaging your senses can help you stay present and reduce distress.
Be patient with yourself
Recovery takes time, and setbacks happen. Don’t be too hard on yourself if you slip up—what matters is that you keep trying. With support, self-compassion, and new coping skills, you can break free from self-harm and find healthier ways to manage your emotions.
We Can Help You Learn How to Stop Self-Harming
If you or someone you know is struggling with self-harm, remember that help is available. Healing is possible, and you don’t have to go through this alone.
At Westmoreland Psychotherapy Associates, our compassionate team is here to support you in finding healthier ways to cope and move toward healing. Contact us now to take the first step on your journey to recovery.