Self-Harm & Self-Injury

People self‑harm for different reasons, including:

• Trying to release emotional pain

• Feeling numb and wanting to feel something

• Feeling guilty or angry with themselves

• Wanting to feel in control

• Coping with stress, pressure, or trauma

• Feeling overwhelmed or hopeless

• Using it to block or distract from difficult memories

• Managing feelings that feel “too big”

These reasons don’t make you weak — they show that you’re struggling and need support.

You might notice:

• Hiding how you feel

• Feeling low, anxious, or numb

• Feeling a heavy sense of pressure or sadness

• Wanting to be alone

• Thoughts of hurting yourself

• Feeling overwhelmed by small things

• Constant overthinking

• Feeling out of control emotionally

These are signs that you need care, support, and someone to talk to.

You deserve help immediately.
Talking to someone can feel scary, but it’s the bravest thing you can do.

Try telling:

• A parent or carer

• A trusted adult

• A teacher or school counsellor

• A youth worker

• A close friend you trust

• A GP or health professional

You don’t have to explain everything.
You can simply say:
“I’m not coping.”
Or
“I’m having thoughts about hurting myself.”

That is enough.

These won’t fix everything overnight, but they can help you get through the moment safely while you reach out for support:

Distract your mind

• Watch something familiar or comforting

• Play a game

• Call a friend

• Put on music

• Do something creative

Soothe your emotions

• Wrap yourself in a blanket

• Hold something soft

• Have a warm drink

• Light a scented candle (if safe)

• Practice slow breathing

Release tension safely

• Squeeze ice

• Rip paper

• Punch a pillow

• Go for a walk

• Stretch or move your body

Express what’s going on

• Write down your thoughts

• Draw how you feel

• Record a voice note

• Talk to someone you trust

These are temporary supports — you still deserve real help from people who can support your wellbeing long‑term.

If you’ve already hurt yourself, you still deserve help, compassion, and support.

You can:

• Clean any wounds gently if it’s safe

• Tell someone what happened

• Seek medical help if needed

• Talk to a trusted adult or youth worker

• Be kind to yourself — shame makes healing harder

You are not “in trouble.”
You deserve care.

Self‑harm might feel like the only way to cope right now, but it can become a cycle that gets harder to break.
Support helps you:

• Understand your emotions

• Learn safer coping strategies

• Feel less alone

• Build confidence and resilience

• Heal emotionally and physically

You never have to face this by yourself.

• A parent or carer

• A trusted friend

• A teacher or school counsellor

• A youth worker

• A GP or nurse

• A mental health professional

If you’re scared to talk, you can write it down or ask someone to help you start the conversation.

You deserve support — not judgement.

If someone you know is self‑harming:

• Listen without judging

• Encourage them to talk to an adult

• Stay calm

• Don’t promise to keep it a secret if they’re in danger

• Look after yourself too

You can care about others, but you are not responsible for “fixing” anyone.
Just being there matters more than you know.