March is recognized as Self-Injury Awareness Month, a time dedicated to raising awareness about self-harm and the struggles that often go unnoticed. Many people who engage in self-injury do so in silence, fearing judgment or misunderstanding. This month serves as a reminder that self-harm is not just a phase or an attention-seeking behavior but a real struggle that many individuals face.
Self-injury is more common than people realize, affecting individuals of all ages and backgrounds. It is often used as a coping mechanism for emotional pain, stress, or feelings of numbness. Despite how widespread it is, there is still a stigma surrounding self-harm, which can prevent those who need help from reaching out.
By increasing awareness and fostering open conversations, we can create a more supportive environment for those struggling. When people understand self-injury better, they can offer compassion rather than judgment, making it easier for individuals to seek help. PsychPlus provides resources and professional support for those dealing with mental health challenges, ensuring that no one has to face them alone.
What is Self-Injury?
Self-injury, also known as self-harm or non-suicidal self-injury (NSSI), refers to the act of deliberately hurting oneself as a way to cope with emotional distress. It is not always a sign of suicidal intent but rather a method some individuals use to manage overwhelming emotions, numbness, or feelings of lack of control.
There are different forms of self-harm, and they can vary from person to person. Some of the most common include:
- Cutting: Using sharp objects to make cuts on the skin, often on areas that can be easily hidden.
- Burning: Pressing hot objects or substances against the skin to create burns.
- Hitting or Banging: Punching walls, hitting oneself, or deliberately causing bruises.
- Scratching or Picking: Excessively scratching or picking at the skin to cause injury.
- Hair Pulling: Pulling out hair, also known as trichotillomania, which can be a response to stress or anxiety.
For many people, self-injury is a way to release intense emotions or regain a sense of control when they feel overwhelmed. While it might provide temporary relief, it does not address the root cause of emotional distress, and over time, it can lead to feelings of guilt, shame, and secrecy.
One of the biggest challenges with self-injury is the stigma surrounding it. Many individuals feel ashamed and fear being judged, so they hide their injuries and avoid seeking help. This secrecy can make the cycle of self-harm even harder to break. Recognizing that self-injury is a coping mechanism rather than a cry for attention is the first step in offering support and understanding to those who struggle with it.
Self-Sabotaging Behaviors: The Hidden Forms of Self-Harm
When people think of self-harm, they often picture cutting, burning, or hitting oneself—visible forms of injury. But self-harm isn’t always as clear to see. Self-sabotaging behaviors, like substance abuse, disordered eating, or reckless decision-making, are also ways people cope with emotional pain.
Some overlooked forms of self-harm include:
- Substance abuse – Using drugs or alcohol to numb emotional pain.
- Disordered eating – Restricting, bingeing, or purging as a way to regain control.
- Toxic relationships – Seeking out or staying in harmful relationships due to low self-worth.
- Reckless behavior – Engaging in dangerous activities without concern for consequences.
- Self-sabotage – Sabotaging success in work, school, or personal goals due to fear of failure or unworthiness.
These behaviors might not always leave a physical scar, but they can be just as damaging. Recognizing self-sabotage as a form of self-harm is an important step toward breaking unhealthy cycles and finding healthier ways to cope. No matter how self-harm manifests, help is available, and healing is possible.
Why Do People Engage in Self-Harm?
Self-harm is often misunderstood, with many assuming it is simply a way to seek attention. In reality, it is a coping mechanism used by individuals who struggle to process emotional pain in healthier ways. Many people who engage in self-injury do so because they feel overwhelmed, numb, or unable to express their emotions verbally.
Several underlying mental health conditions are linked to self-harm, including:
- Depression: Feelings of hopelessness and emotional pain can lead individuals to self-injury as a way to feel something, even if it is physical pain.
- Anxiety: Overwhelming worry and stress can result in self-harm as a method of temporary relief.
- Borderline Personality Disorder (BPD): Individuals with BPD often experience intense emotions and may turn to self-harm to manage them.
- Post-Traumatic Stress Disorder (PTSD): Trauma survivors, including those who have experienced abuse, may engage in self-injury to cope with distressing memories.
Emotional distress, past trauma, and difficulty expressing emotions all play a role in why someone might turn to self-harm. For some, the physical pain provides temporary relief from emotional suffering, while for others, it is a way to externalize what they feel inside.
For Example: Emma, a 19-year-old college student, grew up in a household where emotions were rarely discussed. She had always been the responsible one; the one who had it all together. But when she started feeling overwhelmed by anxiety and academic pressure, she had no idea how to talk about it. One night, out of frustration and sadness, she tried cutting her arm. It gave her a sense of control, a distraction from the emotional turmoil she couldn’t put into words.
Emma’s story is not uncommon. Many people who self-harm do not necessarily want to hurt themselves but rather seek a way to cope with emotions they cannot express. Understanding this can help break the stigma and encourage those struggling to seek healthier coping strategies and professional support.
The Connection Between Self-Injury and Mental Health
Self-injury is rarely an isolated behavior. It is often a sign of deeper mental health struggles, indicating that a person is dealing with overwhelming emotions, past trauma, or an underlying mental health condition. While some may use self-harm as a temporary way to cope, it can become a pattern that reinforces emotional distress rather than relieving it.
Many individuals who engage in self-harm experience conditions such as depression, anxiety, borderline personality disorder (BPD), or post-traumatic stress disorder (PTSD). These conditions can make it difficult to regulate emotions, leading some to turn to self-injury as a way to express or control what they are feeling inside.
So when does self-harm become a clear sign that professional help is needed? While every person’s experience is different, seeking help is crucial when self-injury becomes frequent, secretive, or interferes with daily life. If self-harm is being used as the primary way to cope with emotions, it may be time to reach out to a mental health professional who can provide healthier coping strategies and support.
Recognizing the need for help is not always easy, but understanding when to see a psychiatrist or therapist can make a significant difference. To learn more about recognizing mental health symptoms and seeking professional support, check out this guide on When to Seek Help. No one should have to struggle alone, and with the right support, healing is possible.
Self-Injury in Different Age Groups
Self-injury is often associated with teenagers, but it affects people across different age groups. While the reasons behind self-harm may vary depending on life experiences and stressors, the underlying emotional distress remains a common factor.
Teenagers
Self-harm is most commonly reported among teens, who often struggle with intense emotions, peer pressure, and identity issues. Many adolescents use self-injury as a way to cope with academic stress, bullying, family conflicts, or feelings of isolation. With limited emotional regulation skills, they may find physical pain easier to process than emotional pain.
Young Adults
For young adults, self-harm can be linked to the pressures of college, career uncertainty, or relationship difficulties. Many in this age group have experienced self-injury during their teenage years and may continue using it as a coping mechanism into adulthood.
Older Adults
Though less discussed, self-injury also affects older adults, particularly those dealing with chronic stress, past trauma, or mental health conditions like depression and PTSD. It often takes the form of excessive alcohol use, reckless behavior, or physical self-neglect, all of which can be ways of expressing inner turmoil.
The Role of Social Media and the Rise of Self-Harm in Gen Z
Studies have shown that self-injury rates have been rising among Gen Z, a generation growing up in the digital age. Social media can play a dual role—while it provides a space for open discussions on mental health, it can also normalize self-harm, spread harmful content, and contribute to feelings of inadequacy. Exposure to distressing posts, cyberbullying, and unrealistic standards can lead to increased anxiety and emotional distress, making some individuals more vulnerable to self-harm.
To better understand the mental health challenges Gen Z faces and what can be done to support them, read our recent blog: The Gen Z Mental Health Crisis. Raising awareness about the impact of social media and providing early intervention can help prevent self-harm and encourage healthier coping strategies.
How to Support Someone Who Self-Harms
Finding out that a loved one is engaging in self-harm can be overwhelming. You might feel helpless, scared, or unsure of what to say. The most important thing to remember is that your support can make a difference. Approaching the situation with patience, empathy, and understanding can help them feel seen rather than judged.
Do’s and Don’ts When Talking About Self-Harm
✅ Do:
- Listen without judgment. Let them share their feelings at their own pace.
- Express concern, not anger. Saying “I’m here for you” can be more powerful than asking “Why would you do that?”
- Encourage professional help. Let them know that therapy or counseling can provide healthy coping tools.
- Educate yourself. Understanding self-harm and its causes can help you respond with empathy.
🚫 Don’t:
- Panic or overreact. Reacting with shock or frustration may push them further away.
- Assume they want attention. Self-injury is often a way to cope, not a way to seek validation.
- Force them to stop. Healing is a process, and sudden pressure to quit can increase distress.
- Ignore the problem. Even if they say they’re fine, self-harm is a sign of deeper emotional struggles.
Encouraging Healthier Coping Strategies
While professional support is essential, suggesting alternative coping mechanisms can help someone gradually replace self-harm with healthier habits. Here are a few strategies:
- Journaling: Writing down emotions can be a safe way to express feelings.
- Grounding Techniques: Using the 5-4-3-2-1 method (naming five things you see, four you can touch, etc.) can help manage overwhelming emotions.
- Art Therapy: Drawing, painting, or even coloring can be a calming outlet for self-expression.
- Physical Activity: Exercise or even simple stretching can release built-up tension.
Encouraging someone to seek professional help is one of the most supportive things you can do. With the right resources, self-harm can be addressed in a way that promotes healing, emotional well-being, and long-term recovery.
Seeking Professional Help & Resources
Overcoming self-harm is not something anyone has to face alone. Professional support can provide the right tools and guidance to address underlying emotional pain and develop healthier coping mechanisms. Therapy, support groups, and even medication (when needed) can play a crucial role in the healing process.
Therapy Options for Self-Injury
- Cognitive Behavioral Therapy (CBT): Helps individuals recognize negative thought patterns and replace them with healthier behaviors.
- Dialectical Behavior Therapy (DBT): Specifically effective for self-harm, DBT teaches emotion regulation and distress tolerance skills.
- Group Therapy: Offers a safe space to connect with others who understand similar struggles.
- Medication (if needed): In cases where self-injury is linked to depression, anxiety, or other conditions, medication can help manage symptoms.
Helplines and Support Groups
If you or someone you know is struggling with self-harm, these resources can provide immediate support:
- Crisis Text Line: Text HOME to 741741 for free 24/7 support.
- 988 Suicide & Crisis Lifeline: Dial 988 for confidential help.
- S.A.F.E. Alternatives: A program dedicated to self-harm recovery – call 1-800-DON’T-CUT (1-800-366-8288) or 630-819-9505 for assistance.
Seeking professional help can be life-changing. If you or a loved one need mental health support, consider booking an appointment with a professional at PsychPlus. With compassionate care and expert guidance, recovery is possible.
Conclusion
Self-Injury Awareness Month is a crucial time to shed light on self-harm, break the stigma, and encourage open conversations. Awareness leads to understanding, and understanding leads to support.
If you or someone you know is struggling, don’t hesitate to reach out. Help is available, and healing is possible. Book an appointment to speak with a qualified provider and access a wealth of resources, in-person or online, in just 24-48 hours.
By spreading awareness and showing compassion, we can create a world where no one feels alone in their struggles. For more mental health insights, self-care tips, and expert advice, explore the PsychPlus Blog Page. A healthier, more supportive future starts with awareness and action.
