MENTAL ILLNESS

SELF HARM / SUICIDE

WHAT IS IT?

Self-harm is when you hurt yourself as a way of dealing with very difficult feelings, painful memories or overwhelming situations and experiences. After self-harming you may feel a short-term sense of release, but the cause of your distress is unlikely to have gone away. Self-harm can also bring up very difficult emotions and could make you feel worse. 

Suicide is a decision that someone makes to end their life when they feel overwhelmed by their circumstances. They may feel that what they are facing is too much to cope with and that they have no other option. With the right help at the right time, people can overcome their difficulties. Suicide is final and there is no going back.

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GETTING SUPPORT: 

If you're feeling like you want to die, it's important to tell someone. Help and support are available right now if you need them. You do not have to struggle with difficult feelings alone.

Because cutting and other means of self-harm tend to be taboo subjects, the people around you—and possibly even you—may harbour serious misconceptions about your motivations and state of mind. Don’t let these myths get in the way of getting help, or helping someone you care about.

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CRISIS SUPPORT:

If someone is actively self-harming, planning suicide or on the verge of actioning their suicdide plan, they are in 'crisis'. 

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If you or someone else is at risk to themselves or others then: 

1. Call 999 / go to A&E 

2. Call Samaritans on 116 123

3. Text 'SHOUT' or 'YM'  to 85258

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MYTHS AND FACTS: 

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MYTH: People whom self-harm are trying to get attention.

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FACT: The truth is that people who self-harm generally do so in secret. They aren’t trying to manipulate others or draw attention to themselves. In fact, shame and fear can make it very difficult to come forward and ask for help.

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MYTH: If the wounds aren’t bad then it’s not that serious and there’s nothing to worry about.

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FACT: The severity of a person’s wounds has very little to do with how much he or she may be suffering. Don’t assume that because the wounds or injuries are minor, there’s nothing to worry about.

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MYTH: People who self-injure are crazy and/or dangerous.

FACT: Self-harmers usually don't want to die. When they self-harm, they are not trying to kill themselves; they are trying to cope with their pain. To them, self-harm may be a way of helping them continue living. In the long-term, people who self-harm have a much higher risk of suicide, which is why it’s so important to get help.​

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5 DISTRACTION TECHNIQUES:

1. Try putting the items you would self-harm with in a difficult to access place or in a box with sellotape around it. It gives you time to think about self-harming.

2. Scream or sing loudly to music, dance, throw a ball, scribble an entire page black, kick a ball at a wall, punch a punchbag/pillow etc. 

3. TIPP: Temperature: Changing your body temp will help you cool down - physically and emotionally. Intense Exercise: Increasing oxygen flow helps decrease stress levels. Paced Breathing: Steady breathing reduces your body’s fight or flight response e.g. box breathing. Paired Muscle Relaxation: Let the muscles relax, and you’ll begin to relax, as well.

4. When you feel the urge to self-harm, try putting it off for 5 minutes, then increase it to a 6 minute delay the next time, then 7 minutes etc.

5. Squeeze ice for a short time, squeeze a safe object e.g. a ball or stone or put rubber bands over the wrists and ‘snap’ them.