Self-harm – What is it, what are the warning signs, and how is it treated?

When thinking about coping skills, many of us immediately think of things like taking

deep breaths, journaling, reaching out to friends, or engaging in physical activity or a

hobby. These are all adaptive (or healthy) coping skills, but there are also maladaptive

(or unhealthy) coping skills. Maladaptive coping skills can provide short-term relief but

generally cause long-term harm. This blog will focus on one common type of

maladaptive coping mechanism: self-harm.

Self-harm is when someone deliberately hurts themselves, usually as a way to cope

with difficult feelings, stress, or pain they can't easily express or deal with in other ways.

Some self-harming behaviors may include cutting or burning one’s skin, punching or

hitting oneself, or pulling out hair.

Some warning signs that someone may be engaging in self-harming behaviors include

scars, wearing long sleeves or pants even in hot weather, fresh cuts or burns, and

spending long periods alone or withdrawing from friends and family.

If someone is engaging in self-harming behaviors, seeking professional mental health

support is encouraged. Effective therapies include Cognitive Behavioral Therapy (CBT)

to identify and challenge negative thoughts and behaviors, and Dialectical Behavioral

Therapy (DBT) to improve emotional regulation and distress tolerance.

Learning and developing alternative coping skills when experiencing urges to self-harm

is an important part of treatment. Examples of effective strategies include:

- Redirect the urge: punch a bag, scream into a pillow, or rip a magazine.

- Self-soothe: breathe deeply, take a bath, or meditate.

- Express feelings: write or create art.

- Engage in creative activities: paint, draw, or craft.

- Focus on music: listen to your favorite song or play an instrument.

- Exercise: run, dance, or walk.

- Avoid alcohol and drugs: they impair self-control and raise the risk of self-injury.

Self-harm is a complex mental health issue that can be difficult to manage, and not

understanding it can make it harder. When dealing with serious mental health symptoms

such as self-harm, it is important to have compassion for oneself rather than judgment.

Seeking support and assistance is a normal and acceptable part of managing mental

health.

By: Veronica Vaughan, LSCSW