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People go to great lengths to protect themselves from pain and injury. But some people hurt themselves on purpose to help them deal with bad feelings or thoughts. This is called self-harm. People who self-harm don’t do it to end their life—instead, self-harm may be the best way they know to survive.
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What is it?
Self-harm means that you hurt yourself on purpose, but you don’t intend to die as a result. It isn’t a mental illness—and in many cases, it isn’t a sign that someone has a mental illness. Instead, self-harm is usually a way to deal with difficult feelings or show distress.
When you self-harm, you cause some kind of damage to your body. The most common ways to do this are cutting or burning the skin, scratching that breaks the skin, hitting to the point of bruising or breaking bones, biting or falling. Some people also take a minor overdose of a substance (for example, they take more than the recommended dose, but not a lethal dose, of an over-the-counter medication) to harm themselves. Acts of self-harm are sometimes done on impulse, and sometimes they’re planned. Certain people who self-harm say that don’t feel pain when they hurt themselves, or that they do it to feel physical pain.
Why do people self-harm?
To deal with uncomfortable or unwanted feelings like anxiety or depression
To cope with grief, loss, violence or chronic illness
To punish themselves or to express self-hatred or self-anger, or feelings of failure
To make their emotional pain feel like physical pain
To feel “real”, feel anything or to cope with feelings of emptiness or numbness
To regain control over their body
To just feel better
Who does it affect?
Teens—Self-harm affects 1% to 4% of the population, but rates of self-harm among teens range from 14% to 39%. Some teens may feel extreme emotions. They may have more conflicts with adults and may have to deal with loneliness and peer pressure.
People with certain ways of coping or thinking about themselves—Self-harm seems to be more common in people who feel poorly about themselves. It’s also more common in people who feel like they can’t express their feelings or who have a hard time dealing with negative events or emotions. Self-harm may also be a way to deal with abuse.
People living with a mental disorder—Sometimes self-harm is a sign of a mental disorder. It’s seen with a few different disorders, including eating disorders, depression, anxiety disorders, substance use disorders and some personality disorders.
What can I do about it?
It’s important to talk to someone about self-harm because it can result in a serious injury or become a habit. Self-harm may also be a risk factor for future suicide attempts.
What can I do about self-harm injuries?
In an emergency—As in any health emergency, call 911 or go to the nearest emergency room.
At home—Care for any injuries properly. It’s always a good idea to see your doctor if you’re not sure what to do. In BC, you can also call 811 and talk to a registered nurse.
What can I do about self-harm behaviours?
Many people who self-harm don’t have a mental disorder. But some people self-harm as a result of a mental disorder. That’s why it’s important to tell your doctor if you’re experiencing any other symptoms, like troubling thoughts or feelings. If self-harm is related to a disorder, treating that disorder can reduce the thoughts or feelings that lead to self-harm.
The following treatments may be helpful on their own or as part of your treatment plan:
Cognitive-behavioural therapy (CBT)—CBT teaches you how your thoughts and behaviours affect your mood. This may be particularly helpful for people who self-harm because it may reduce the feelings that trigger self-harm. CBT may improve anxiety, depression, self-esteem, problem-solving skills and coping skills in people who self-harm.
Dialectical behaviour therapy (DBT)—DBT teaches you how to replace extreme and rigid ways of thinking with more open and flexible ways of thinking. It also teaches skills like acceptance and problem-solving, and can teach you how to cope with uncomfortable or difficult thoughts, feelings and situations.
Self-help—Regular exercise, eating well, getting enough sleep, staying in touch with family and friends, joining a support group and doing things you enjoy are some things that are good for everyone’s mental health. If you’re struggling with self-harm, it may be helpful to find other healthier ways to cope that work for you, like talking to friends, writing in a journal or practicing relaxation exercises. It’s also a good idea to avoid any media (like TV shows or movies) that makes self-harm look glamorous or ‘cool.’
Where do I go from here?
Note: If you hurt yourself badly, or see that someone you care about has, call 911 or go to the nearest emergency room. If you ever feel like ending your life, talk to someone and get help right away. If you need help or think that someone you love needs help, call 1-800-SUICIDE.
In addition to talking to your doctor or mental health professional, check out these resources for more information about self-harm:
BC Partners for Mental Health and Addictions Information
Visit www.heretohelp.bc.ca for the Mental Disorders Toolkit, more fact sheets, a discussion forum, and personal stories about self-harm and other mental health problems. The Toolkit is full of information, tips and self-tests to help you understand mental health problems.
Your Local Crisis Line
Crisis lines aren’t only for people in crisis. You can call for information on local services or if you just need someone to talk to. If you are in distress, call 310-6789 (do not add 604, 778 or 250 before the number) 24 hours a day to connect to a BC crisis line, without a wait or busy signal. The crisis lines linked in through 310-6789 have received advanced training in mental health issues and services by members of the BC Partners for Mental Health and Addictions Information.
Kelty Resource Centre
Contact this BC resource centre at www.bcmhas.ca/keltyresourcecentre or 1-800-665-1822 (toll-free in BC) or 604-875-2084 (in Greater Vancouver) for information, referrals and support for children, youth and their families in all areas of mental health and addictions, including self-harm.
INSYNC (Interdisciplinary National Self-Injury in Youth Network Canada)
Visit www.insync-group.ca to learn more about self-injury and find links to other websites for youth who self-injure, as well as information and links for families and friends.
Resources available in many languages:
*For each service below, if English is not your first language, say the name of your preferred language in English to be connected to an interpreter. More than 100 languages are available.
HealthLink BC
Call 811 or visit www.healthlinkbc.ca to access free, non-emergency health information for anyone in your family, including mental health information. Through 811, you can also speak to a registered nurse about symptoms you’re worried about, or a pharmacist about medication questions.
1-800-SUICIDE
If you’re not sure if self-harm is a suicide attempt, call 1-800-SUICIDE (1-800-784-2433) to get help right away, any time of day or night. It’s a free call.
