Trigger Warning: Self-Harm

Coping skills are a way to deal with difficult situations, people and emotions. Many people enjoy listening to music, writing, exercising, and painting on days they do not feel the greatest. However, for some people the emotions can feel so overwhelming they turn to self-harm looking to release the emotional pain. 

March 1 is Self-Injury Awareness Day— a day that focuses on increasing education and support on a misunderstood problem. According to research from the National Library of Medicine, about 17% of all people will self-harm during their lifetime.

What is Self-Harm or Self-Injury?

Self-harm is any form of hurting oneself on purpose. The pain from self-harming is often a distraction from the mental pain one may experience. Usually, when people self-harm, they do not have the intention to attempt or commit suicide. Although anyone can self-harm, it is more common among people with mental health disorders such as Depression, Anxiety, Borderline Personality Disorder, Eating Disorders and Post Traumatic Stress Disorder.

Self-harm looks differently for each person. Below is a list of some of the most common types of self-harm:

• Cutting
• Burning
• Pulling out hair
• Carving words or symbols into the skin
• Scratching
• Picking at existing wounds
• Piercing the skin with sharp objects

How To Deal with Self-Harm

Painful experiences and emotions can be really hard and overwhelming sometimes. Having the desire to find ways to cope and process the difficult things in your life is totally normal. If you are using self-harm to manage your emotions, we want you to know that you are not alone.  Here are some resources and alternative ways to cope with your emotions. 

1. For emergency care. You can call the Resolve Crisis Hotline at 888-796-8226. Resolve is a 24-hour, 365-day crisis service that is free to all Allegheny County Residents. They provide a 24-hour hotline you can call to speak to a trained clinician. A mobile crisis team that can travel anywhere within Allegheny County to respond to a crisis; they will provide in-person support and will work to arrange further care and stabilization, if needed. Resolve also has a walk-in center, no appointment is needed. The walk-in center is located at 333 North Braddock Ave. Pittsburgh, PA 15208. You can also call the National Suicide Prevention Lifeline at 800-273-8255 or Text HOME to 741741 to reach the Crisis Text Line. 
2. Get Outside. Changing your environment can offer a distraction and give you time away from the self-harm tool. Being in nature also has a calming effect; walking around your neighborhood or on the trails can help increase your mood. Visiting a nearby park and/or stopping by your favorite place can help you feel calmer and at peace.
3. Physical Activity can also be used as a distraction to help increase your mood and relieve some of the overwhelming emotions. Using sports or exercise can help resist the urge. If you do not feel like moving your body too much or feel like you have low energy, try yoga, Zumba, or do some basic stretches. Many videos can be found on YouTube.
4. Listen to Music. Make a happy playlist and use the playlist during times you are not feeling well mentally.
5. Mindfulness Activities. Using meditation, progressive muscle relaxation, and guided imagery can help us calm down when we are feeling overwhelmed. You can also take some deep breaths while using an adult coloring book or a color on a blank piece of paper.
6. Talk to a Professional. The intention may not be to commit suicide however, self-harm can be dangerous both emotionally and physically. Talking to a therapist can help you process difficult emotions and learn new ways to cope. 

The Counseling and Wellness Center of Pittsburgh is here to help you find a healthy alternative to self-harm. Please contact us at 412-322-2129 if you need support.

Written by: Kionna Howell, LPC at the Counseling and Wellness Center of Pittsburgh.