March is Self-Injury (or Self-Harm) Awareness Month! So let’s explore what that means and how you can help.

Self-injury is any action that intentionally produces physical self-harm without direct suicidal intent. It affects 2 million people each year in the United States alone (about 4 % of the population) and most commonly starts among 12-14 year olds who have experienced trauma or other extreme stress. 

Self-injury actions can include:

• Cutting
• Picking
• Burning
• Bruising
• Puncturing
• Embedding
• Scratching
• Hitting 

It may seem counterintuitive, but these self-harming behaviors can release endorphins, relieving the individual from the stress they’re experiencing and giving them a way to cope when they don’t feel they have any other options. 

Self-harm occurs across all genders, races, beliefs, and religions. It is usually a solitary activity that’s hidden from others, and contrary to the stigma, is not typically an attention-seeking behavior. 

Self-harm is usually a symptom of a bigger psychological or environmental problem. Addressing the main issue, seeking therapeutic support, and/or considering appropriate medication are the most effective at resolving the desire to hurt oneself. However, there are many small things that can help in the moment:

1. Tell someone and get support. Having someone that you trust to go to when you’re feeling down can be an incredibly powerful way to distract yourself and add positivity when you need it.

2. Find other avenues. Seek out other (safe) ways of getting those endorphins, like exercise, music, journaling, or other arts, hobbies, and activities.

3. Create an emergency kit. Put positive things inside your kit like photos, notes, poems, cherished objects, music to listen to, or other items that lift you up and remind you that you’re in control.

4. Look closely at your feelings. Try to identify what you’re feeling, why you feel the way you do, what caused it, and what’s worked for you in the past. Checking in like this helps you learn your triggers, avoid negative thoughts, and regain control of your feelings and surroundings.

If you know someone experiencing self-harming behavior, now is a great chance to step up and help them with option #1. Being there for them and providing positive, distracting activities or conversation can make a huge influence. 

To learn more about self-harm, visit the NAMI page here. 

Learn how to deal with self-harm at the crisis help page here.