What can help
Talk to someone. Our Therapy Service (therapyservice@atomix.ac.uk) offers drop-in and weekly sessions. Speaking to a trusted friend, family member, or your tutor is also a good step.
- Recognise your triggers. What situations, feelings or thoughts come before the urge? Spotting patterns helps you get ahead of them.
- Distraction techniques. Different things work for different people and at different times. Apps like Calm Harm and DistrACT are designed for this. Other options: exercise, writing, creative expression, spending time with an animal, going for a walk, calling a friend.
- Wait it out. The urge to self-harm is at its strongest for about 5 to 15 minutes. If you can get through that window, it often passes. Try to build up the gaps gradually.
- Keep a journal. Writing about what happened before, during and after can help you see patterns and find new ways to cope. Be kind to yourself afterwards.
- Care for injuries. If you do self-harm, look after the wound with basic first aid and seek medical help if needed.
For parents and carers: Young Minds guide to supporting your child with self-harm.
If you are struggling with thoughts of suicide, please reach out. These feelings can pass, and there is always support available. You can create a personal safety plan at Every Life Matters.
What is self-harm?
Self-harm means hurting yourself on purpose as a way of coping with difficult feelings. It is more common than people think, and help is available.
It is usually a way of coping with intense feelings or situations that feel overwhelming. It is not something to be ashamed of, but it is something to take seriously, because over time it can become harder to stop.
Why it happens:
- To feel in control
- To release tension
- To express emotions that feel too big
- To feel something when you feel numb
- To cope with anxiety, trauma, bullying, family problems, or other pressures