Video Transcription

Self-Harm: Understanding Unhelpful Myths and Ways to Get Help

Before we get into this video, please note we talk about self-harm and challenging topics that may bring up strong emotions or thoughts for some people. If you or someone you know needs immediate support, please contact Triple Zero, Lifeline, or Suicide Call Back Service.

Self-harm is when people purposely hurt their bodies in an attempt to manage very distressing emotions. Common forms of self-harm include cutting or burning skin, picking at wounds or scars, hitting yourself, or deliberately overdosing on medication, drugs, or other harmful substances. Some other behaviours can be considered self-harm too, like binge eating, over-exercising, or having risky or unprotected sex.

The truth is, at times, we can all engage in behaviour that is harmful to us. There are many reasons why someone might turn to self-harm, but it generally happens when life can feel really tough and they are overwhelmed by difficult emotions, thoughts, or memories. Things like mental health issues or past experiences of emotional, physical, or sexual abuse can often be part of the mix.

There may be an overlap between thinking about suicide, but it’s important to remember that an act of self-harm is not necessarily an attempt to end life. At its core, self-harm is a sign that someone is going through a really rough patch and could use some support.

There are many myths, including that it is a suicide attempt. You might have heard some other myths, like: “It’s just attention-seeking”, “It’s a trend”, “Only certain kinds of people self-harm”, “If you self-harm, it means you’re mentally ill”, “People who self-harm have personality difficulties”. These misconceptions contribute to the guilt, shame, confusion, and fear experienced by many people who self-harm.

If you are self-harming and want to break the cycle, it’s important to seek professional support so you can explore new ways to manage difficult emotions, thoughts, or memories. Self-harm may offer temporary relief for some people, but it can make things worse in the long run and doesn’t fix the problem.

If you do catch yourself feeling the urge, there are things you can do in the moment to help distract your focus. These are what we call grounding techniques. Here are a few we can practice now:

Sit comfortably and bring your attention to what you can see. Now, notice the sounds around you and what you can feel or touch. It might be a warm breeze or the fabric of your clothes on your skin. Take a moment to notice what you can smell and taste. See if you can spot five unique colours in your surroundings. Try to name a band or song for every letter of the alphabet, or spell out things you can see.

There are many grounding techniques you can try, as well as alternative strategies like connecting with nature and finding creative ways to express yourself through journaling or creating art. It might be helpful to start a list on your phone that you can look at when you feel an urge. This will help you choose a strategy that feels good in the moment.

With practice, we can learn skills that reduce the likelihood of self-harming in the future. It’s also really important to talk to someone about what you’re going through. Whether that’s an adult you trust or a health professional. In particular, health professionals can teach techniques that help you “surf the urge” to self-harm. They can also help to build your toolkit of strategies to stop self-harming.

Self-harm is more common than you think, and there is no shame in reaching out. If you’re not ready to speak to someone you know, reach out to your GP or call a confidential helpline, like Lifeline or Kids Helpline. If you’re a young person aged 12 to 25, based in Australia, you can also talk anonymously to an eheadspace clinician online or over the phone.

Our mental health professionals can offer a listening ear and help you build coping skills to stop self-harming. For support or more information, visit headspace.org.au.

And remember, stopping self-harm is a journey—be kind to yourself along the way.

Video by headspace