Understanding Self-Harm
Self-harm refers to deliberate actions that cause physical harm to oneself as a way to cope with emotional distress. It can take many forms, including cutting, burning, scratching, hitting oneself, or interfering with wound healing. While self-harm is often associated with adolescents, individuals of any age, gender, or background can struggle with it.
Though it may seem counterintuitive, self-harm often serves as a coping mechanism—helping individuals regulate overwhelming emotions, express distress, or regain a sense of control when they feel powerless.
Why Self-Harm Awareness Matters
Raising awareness about self-harm is crucial in breaking the stigma that surrounds it. Many misconceptions exist, such as the idea that self-harm is simply “attention-seeking” behavior. In reality, self-harm often stems from deep emotional pain and should be met with compassion rather than judgment.
By increasing awareness, we can:
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Encourage open conversations and reduce shame – so individuals feel safe discussing their struggles and seeking help. Not talking about self-harm can make the situation worse and make the person feel that you are ignoring their cries for help or ignoring their pain.
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Help loved ones, educators, and mental health professionals recognize the signs and provide appropriate therapeutic interventions.
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Promote access to resources and support for those in need.
Silence and stigma can make these struggles even more isolating. Talking about self-harm in a supportive, non-judgmental way can create a path toward healing.
How DBT Can Help With Self-Harm
Dialectical Behavior Therapy (DBT) was originally developed to help individuals struggling with chronic suicidality and emotion dysregulation. Research has shown that DBT is one of the most effective treatments for reducing self-harm behaviors by helping individuals replace harmful coping mechanisms with healthier, more effective strategies. DBT provides individuals with problem-solving skills to meet the same needs of regulating intense emotions and feeling a sense of control more safely and effectively.
DBT helps decrease self-harm urges by applying several sets of skills and tools:
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Distress Tolerance Skills: Instead of resorting to self-harm when emotions become overwhelming, distress tolerance skills provide alternative ways to manage pain and discomfort in the moment.
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Emotion Regulation Skills: By learning how to regulate emotions, individuals experience less emotional intensity, reducing the urge to self-harm as a coping mechanism.
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Interpersonal Effectiveness Skills: Relationship struggles, feelings of rejection, or misunderstandings can trigger self-harm urges. These skills help improve communication and navigate interpersonal conflicts in healthier ways.
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Mindfulness Skills: Mindfulness helps individuals pause, reflect, and make intentional choices rather than automatically turning to self-harm.
You’re Not Alone—Help Is Available
If you’re struggling with self-harm, support is available. You can always call 988 for support from the Suicide and Crisis Lifeline. Additionally, reaching out to a mental health professional or enrolling in a comprehensive DBT program can help you build distress tolerance and emotion regulation skills to reduce the urge to self-harm and cultivate long-term positive habits and progress.
Let’s Talk About It
This March and beyond, let’s work together to foster open, honest conversations about mental health. Check in on your loved ones, educate yourself and others, and advocate for a world where no one has to struggle in silence. If you have questions about how DBT can support someone struggling with self-harm or want to connect with a therapist, call or email us today.
