Self-harm and recovery: let's talk about it

The first of March is Self-Injury Awareness Day, a day for breaking down stereotypes and sharing messages of support for people who self-harm.

“Self-harm" can mean different things to different people. Here, we are using the word “self-harm” to mean any behaviour that injures your body on purpose, without meaning to end your life. This is also called “non-suicidal self-injury".

The first thing to know is that self-harm is common – around 20% of young people and 5% of adults have self-harmed1. If you self-harm, you are not alone. And even if you haven't self-harmed yourself, you probably know someone who has.  

This means it’s everyone’s business to understand self-harm. 

Once someone has started self-harming, it can become difficult to stop. The urge to self-harm can be very strong and hard to ignore. This makes it difficult to use other coping strategies in the moment.  

Self-harm can feel like an addiction for some people. It can become part of a daily routine or turn into a habit that is hard to break. Researchers don’t know exactly why this is, but the biological effects of self-harm are probably part of the explanation. When we are injured, our bodies release chemicals called “endogenous opioids” which are natural pain killers. These chemicals affect our bodies in a similar way to other opioid drugs, like morphine, which can explain why some people don’t feel any pain while they are self-harming. Once someone starts experiencing the emotional and physical relief brought on by these natural pain killers, this can drive them to self-harm more².

It can feel confusing or scary to want to stop self-harming, while also finding it hard to give up. If you are experiencing this, know that this is something many other people have struggled with, and there is support available for you. 

It’s important to reach out for professional support if you are struggling to stop self-harming. Alongside this, these tips can help:  

• Talk to someone you trust. It’s hard to stop self-harming, and even harder to do it alone. Reach out for support and let your loved ones know you are struggling.
• Think about your reasons for wanting to stop. Writing these out and reminding yourself of why you have set this goal can be helpful when things feel difficult.
• Figure out your triggers. What are the feelings and situations that lead to self-harm for you? Understanding why you hurt yourself is an important step in getting control over self-harm.
• Come up with a list of things you can do instead of self-harming in the moment. Distracting yourself, talking to someone, doing physical activity, or journalling could help you get through those difficult moments. This Mental Health Foundation worksheet can help you create a self-harm “safety box” with your own ideas.