Preventing and Overcoming Thoughts of Self-Harm

Self-harm refers to when someone intentionally causes physical harm or injury to themselves as a way of handling emotional anguish, distress, or overwhelming feelings.

It often shows up through cutting, burning, scratching, or hitting oneself and is typically a manifestation of underlying mental health issues or emotional turmoil.

Causes of self-harm

You might be wondering why self harm thoughts and behaviors occur to start with.

But don’t be afraid to explore the root cause of it. It will empower you to deal with the act in a healthy manner, leading to a lasting and positive change.

Where do thoughts of self harm come from?

There is no one answer for everyone affected, as the cause can range from mental health disorders, emotional conflict, trauma, feelings of hopelessness, and even social isolation.

There are many reasons why people self harm, and each individual’s reasons for self-harm are as unique and as complex as their life experiences. As such, there is no copy-paste solution.

However, overcoming self harm is possible through treatment and education.

Treatment and Management

Thankfully, there is hope and plenty of help available for you or a loved one to overcome self-harm thoughts and behavior.

First, you need to find out who to talk to about self harm thoughts and behavior.

External help

1. Take the first step, reach out for professional help. Mental health workers are specifically trained, experienced, and have the right skill set to help you.
2. CBT (Cognitive behavioral therapy) is a common therapeutic method for treating self-harm thoughts. It focuses on identifying and challenging negative thought patterns and then progresses to help you to develop resilience and healthier coping mechanisms.
3. DBT (Dialectical Behavior Therapy) has a great track record in treating self-harm behavior. It is based on mindfulness, distress tolerance, regulating emotions, and fostering healthy relationships.
4. Medical evaluation may work as well. In some cases, a mental health care provider may recommend appropriate medication. With their help, you can manage the symptoms associated with self-harm thoughts. It will be easier to manage the underlying mental health conditions that may be triggering them.

Self-management

1. Recognize and acknowledge the thoughts. It’s good to know that self harm thoughts are a symptom of emotional distress and not a reflection on who you are. The first step is acknowledging them and then accepting that these thoughts are there, but they are only a temporary reaction to negative emotions.
2. Know what triggers the thoughts. By intentionally paying attention to the situations, people, ideas, or feelings that tend to trigger self-harm thoughts, you can understand how to develop strategies to cope well and, where possible, avoid the triggers.
3. Proactively create a safety plan. Keep in mind that your safety comes first during intense distress. So find alternative coping mechanisms you can turn to instead of harming yourself. These methods can include deep breathing, journaling, listening to music, reaching out to a supportive friend or family member, or being part of self harm recovery meetings.
4. Express your feelings in a progressive way. Consider journaling, art, songwriting, talking to someone you trust, or even recording your thoughts. It’s important to process your feelings rather than letting them fester inside your mind.