1. pressures at school or work
2. Bullying
3. Money worries
4. sexual, physical or emotional abuse
5. confusion on your sexuality (LGBTQ)
6. breakdown of a relationship
7. loss of a job
8. an illness or health problem
9. low self- esteem
10. increase in stress
11. feelings such as depression, anxiety, anger or numbness
Self-harm can be a response to any situation or pressure with the potential to impact on someone.
Some people find that certain actions, such as drinking alcohol or taking drugs, increase the likelihood of self-harm, or that self-harm is more likely to happen at certain times (at night, for example).
Sometimes people talk about self-harm as attention-seeking. If people make comments like this, it can leave you feeling judged and alienated. In reality, a lot of people keep their self-harm private, and it can be painful to have your behaviour misunderstood in this way The age when people first self-harm ranges from four years old to people in their 60s. Emergency services receive more self-harm related calls from women than men – however, research suggests that men are equally likely to hurt themselves but face greater cultural barriers to reachin Questions and confusion about sexual orientation are more common for members of the LGBTQ community, and money worries can create greater stress for those on a lower incomeing out and asking for help.
Learn to recognise triggers
'Triggers' are what give you the urge to hurt yourself.
They can be people, situations, anniversaries, sensations, specific thoughts or feelings.
Practice noting down what was happening just before you self-harmed:
did you have particular thoughts?did a situation, person or object remind you of something difficult?
Become aware of the urge to self-harm
Urges can include physical sensations like:
racing heart or feelings of heaviness
strong emotions like sadness or anger
a disconnection from yourself or a loss of sensation
repetitive thoughts – for example, 'I'm going to cut'
unhealthy decisions, like working too hard to avoid feelings
Recognising your urges helps you take steps towards reducing or stopping self-harm. Try writing down what you notice about your urges, to help you spot them more quickly each time they come.
Identify distructions
Distracting yourself from the urge to self-harm is a way of giving yourself more breathing space and reducing the intensity of the urge.
It can be done when you feel the urge, or as soon as you become aware that you are hurting yourself.
anger and frustration
exercise
hit cushions
shout and dance
shake
bite on bunched up material
tear something up into hundreds of pieces
go for a run
Expressing your anger physically, or by doing things like shouting, won't work for everyone and could intensify feelings. Try things out and continue with any that have a positive effect.
sadness and fear
wrap a blanket around you
spend time with an animal
walk in nature
let yourself cry or sleep
listen to soothing music
tell someone how you feel
massage your hands
lie in a comfortable position and breathe in – then breathe out slowly, making your out-breath longer than your in-breath. Repeat until you feel more relaxed.
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1. pressures at school or work
2. Bullying
3. Money worries
4. sexual, physical or emotional abuse
5. confusion on your sexuality (LGBTQ)
6. breakdown of a relationship
7. loss of a job
8. an illness or health problem
9. low self- esteem
10. increase in stress
11. feelings such as depression, anxiety, anger or numbness
Self-harm can be a response to any situation or pressure with the potential to impact on someone.
Some people find that certain actions, such as drinking alcohol or taking drugs, increase the likelihood of self-harm, or that self-harm is more likely to happen at certain times (at night, for example).
Sometimes people talk about self-harm as attention-seeking. If people make comments like this, it can leave you feeling judged and alienated. In reality, a lot of people keep their self-harm private, and it can be painful to have your behaviour misunderstood in this way The age when people first self-harm ranges from four years old to people in their 60s. Emergency services receive more self-harm related calls from women than men – however, research suggests that men are equally likely to hurt themselves but face greater cultural barriers to reachin Questions and confusion about sexual orientation are more common for members of the LGBTQ community, and money worries can create greater stress for those on a lower incomeing out and asking for help.
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