Try and think about what helps, prevent and stop you from self-harming behaviour. It might be thinking about things that you do that stop you thinking about it completely.

• It could be some great personal skills you have and you can think about those things you’re good at as positive self-talk. Maybe make a list of things you do really well
• How have you coped in the past? Sometimes, in the moment, we our own abilities to problem solve until we reflect on how we have coped in the past
• Medication can be helpful if it’s consistent. Have you been consistent? Maybe make a plan to speak to you GP about it if there’s something that doesn’t suit you about them. If you haven’t tried medication yet, maybe it’s worth speaking to your GP to explore this option?
• Focus on your bananas, things that help us feel better like hobbies, physical exercise, speaking to someone or maybe you have learnt other coping strategies that you can use?

When you’re in a good place, try to think about what typically triggers you. Maybe try to figure this out with a friend or family member. These could be social, psychological or emotional like dealing with loss of family member, redundancy, on-going depression/anxiety – what situations could make you vulnerable and could you ask with support for these?

Also, be familiar with local and national resources, websites etc. which we have detailed at the bottom of this page…

There are ways to guide yourself away from self-harm that you can do and focus on by yourself, but it would be best to seek professional help and work through these strategies with someone you trust.

• Talk regularly and openly to someone you feel comfortable with – discuss with them that you’re trying to delay your self-harm
• Give yourself an aim – ‘I am going to wait 10 minutes before I self-harm’ – increase this delay over a period of time to challenge yourself.

It can take some time to get to a point where you are no longer self-harming or experiencing the urge to. It’s important not to stop immediately, it may bring in different, more unhealthy or unhelpful coping strategies. If you are going to self-harm while you’re beginning to manage the feelings and implement your strategies, you must make sure you’re keeping as safe as possible.

• Do not share self-harming implements with others because of the risk of infection and illness like hepatitis B, C and HIV and AIDS
• Don’t self-harm in areas where there are already scars, as scar tissue isn’t as strong as your skin
• Avoid drugs and alcohol as this affects your thinking and decision making, potentially leads to unsafe self-harm
• Keep first aid supplies such as antiseptic wipes and bandages to hand, in date and enough of them
• Have an emergency plan – like keeping a phone nearby so that you can contact others if you need help, or only do it with others around or in the house
• Set limits and try to stick to them – such as deciding how many cuts you will make, how big etc.
• Think of alternatives to breaking the skin, swallowing medication or any other substances

How you might be feeling right now doesn’t have to be how you feel in the future. We know that when you’re in it, it can feel like it will never end or like you will feel like this forever. It’s not. There will be a time before when you didn’t feel this way and we can work towards getting back there.

Some things to try in the meantime if you’re feeling overwhelmed by it all.

• Talk to someone you trust!
• Write down how you feel – then rip it up
• Maybe keep a journal
• Punch something soft that won’t feel anything…like a pillow
• Physical exercise – this could range from a huge gym workout to a walk
• Squeeze an ice cube – make sure you always have some in your freezer just in case!
• Snap elastic bands on your wrist
• Draw lines using a red pen on your wrists