Although self-injury is frequently seen as a risk factor for suicidal thoughts and behavior, many teens and young adults engage in self harm out of a need to cope with painful or confusing emotions rather than a desire to take their own lives.There is a serious and potentially life threatening issue of self-injury.According to studies, as many as 23 percent of adolescents in the United States engage in such behaviors.When you work with doctors and mental health providers to figure out the underlying function of the behavior, recovery is possible.
Step 1: Accept that you are not alone in this.
Estimates show that nearly two million teens and young adults in America deliberately hurt themselves.Women are more likely to self-injure than men.You are not alone if you have been hurting yourself.You can get help from other people who know what you are going through.There are websites where you can read stories about people who have overcome the urge to self- harm.
Step 2: Do you know what self-harm is?
Self-injury is caused on purpose.Cutting using a knife, razor, or other sharp object is a common example of self-injury.Other methods include biting, pinching, burning, hitting, pulling out hair, and picking at wounds.Extreme cases can result in broken bones.In secret, people who self-injure often do so.Your friends or family members may not be aware of the signs because self-injurers often wear long sleeves and pants and focus their injuries on hidden areas.
Step 3: Look for something that happens.
Self-injury releases emotional pain.You may not have role models for dealing with anger, sadness, disappointment, and frustration, or you may have been raised to hide them.The harmful behavior is an outlet.Teens might hurt themselves if they feel numb, they just want to feel something.Shame or guilt can lead to more self-injurious behavior, a dangerous and endless cycle.When you have the urge to harm yourself, try to pay attention.What happened before you started cutting?What sensations did you have in your body?What thoughts went through your mind?When you seek help, you can find out how to overcome self-destructive tendencies.
Step 4: Self-injury is a symptom of bigger issues.
Depression, anxiety, substance abuse disorder, and developmental disabilities are all related to self-jury.If you are struggling with one of these conditions, the self- harm is a symptom of a bigger problem.Some adolescents do not meet the criteria for a mental disorder.
Step 5: Understand the reason you should stop.
There is a short-lived release from self-injury.The need to self- harm can be triggered by painful emotions like guilt or shame.It is so dangerous because of the addictive nature of self-injury.You may lose control and do more damage than you intended.Mental illnesses like eating disorders as well as alcohol and substance abuse may further reduce self-control and intensify the damage of self injury.Down the line, this behavior can expose you to bigger problems.Learning to cope with your emotions is the only way to overcome self- harm.
Step 6: You can be with someone you trust.
The burden of keeping yourself safe can make you lonely.It's important to think about a supportive person who you can talk to once you accept that you need help.It is possible to choose someone with whom you have shared confidential information without the person gossiping or judging you.Let your friend know that you need to talk.Try to have a face-to-face discussion.Explain how you feel and allow her to process the information.You could say something like "I have been keeping this secret for a long time and you're the only person I feel comfortable sharing it with."I have been hurting myself.I'm scared because it's getting worse.Please help me.
Step 7: Please seek help.
If you don't have anyone close to confide in, you can talk to your school counselor, teacher, coach, religious leader, friend's parent, or family doctor.Any of these individuals should be able to offer you support and refer you to a mental health profession who has experience with self-injury.
Step 8: It's a good idea to participate in therapy.
You should set up an appointment if you have found a therapist that is a good fit for you.One type of effective treatment for self-injury is dialectical behavior therapy, which focuses on teaching you to regulate your emotions, manage and tolerate life stressors, practiceMindfulness, and improve yourInterpersonal functioning.The therapist will ask you basic questions in the first session.In order to personalize treatment to fit your unique circumstances, he will try to learn more about you.Family therapy helps to identify barriers to your recovery and helps family members understand what you are going through and being more supportive.
Step 9: A support group is a good place to join.
Self-injury can be caused by feeling disconnected and alone.Getting involved in a local or online support group that allows you to talk with other teens who are going through the same thing can give you hope and make you feel less isolated.S.A.F.E. is a support group that stands for Self-Abuse Finally ends.There are support groups in your area.
Step 10: It's important to be aware of emotional awareness.
Being unaware of what you're feeling is a major problem.Emotional intelligence is the ability to identify and manage your emotions.Learning to understand your emotions and developing tools to handle them is part of emotional awareness.To better understand your emotions, pay attention to how you feel in different parts of the day.Take notice of your thoughts, sensations, and urges.Rate how strong each feeling is if you try to label it.If you are going to a friend's party, you might have a slight twinge in your stomach, but you still have to worry about the outfit.If you are happy to go and hope you have fun, you might rate it an 8.Try to describe what you're feeling to others once you become better at identifying emotions.This will help you connect with friends, family, and other in your life.You can tell your mom that you're excited about the party.
Step 11: It's possible to create an emotional management and stress relief toolkit.
Finding ways to manage emotions in a healthy way is the second step to greater emotional intelligence.You can find ways to cope with pain, self-soothe, manage tension, or connect with others when you feel numb.You should replace the previous self-harm objects with the materials you use to cope.If you want to cope with emotional pain or strong feelings, there are some examples for each category.Boxing, swimming, running, etc.); release tension by making noises; scream into a pillow; or squeeze a stress ball.mint leaves, chili peppers, etc.
Step 12: Good physical health should be pushed.
Taking better care of your body can be a healing practice after hurting yourself.Make a commitment to eat healthy, balanced meals, sleep 7 to 9 hours each night, and get regular physical activity whether it be walking around your block or participating in sports at school.It's a first step in taking charge of loving and caring for yourself again if you maintain physical health.
Step 13: Find a place where you feel safe.
Having an immediate go-to in the face of an urge to self- harm can keep you on the road to recovery.In addition to any tools in your arsenal, you might also be able to find a serene place where you can overcome an urge.This place can be physical, such as the swing in your backyard or the comfy pouf in the corner of your bedroom.A favorite childhood hiding spot or a peaceful meadow are examples of places that can be mental.