Self-harm | Advice for young people | Jigsaw Online


What is self-harm?

Self-harm is when someone intentionally damages or injures their body. Also known as self-injury, it can take on many forms, such as cutting, burning, hitting or scratching.

Risky behaviour that can be harmful, such as binge drinking to the point of blacking out or vomiting regularly, restricting food intake or overeating  is also considered self-harm behaviour.

Why do people self-harm?

Although self-harm is very common there is no typical type of person who engages in it. For those who do self-harm, it  can act as a coping mechanism. It can become a  way to deal with overwhelming feelings. The reasons for self-harm could include:

  • Feeling unable to communicate difficult feelings
  • Having a negative body image (‘hating’ oneself)
  • Feeling numb (not being able to identify any feelings)
  • As a form of self-punishment
  • To feel in control
  • To provide a distraction from problems.

We know that some young people feel relief or a sense of release from those feelings when they engage in self-harm. However, the relief is temporary and ineffective in the long run. Usually, the feeling of relief only lasts a few minutes, but the scars and physical effects could last much longer.

Self-harm itself can cause someone to feel guilt and shame about the action, which can then feed into a cycle of behaviour. It can also lead us to feel isolated and alone, holding a secret that we feel we can’t share.

Working on communicating or managing negative feelings can help you overcome the need to self-harm.

Working on communicating or managing negative feelings can help you overcome the need to self-harm.

Jules, Jigsaw Clinician

What to do when you’re self harming

If you have been dealing with overwhelming feelings, you deserve to and can feel better. The effectiveness of self-harm is fleeting and negative feelings won’t disappear if you continue to hurt yourself, and in fact can escalate. There are many ways to release those negative feelings without physically hurting yourself. Remind yourself that you do deserve to and can feel better.

Talk to someone

Although it may seem difficult, communicating your feelings out loud can provide a huge relief. Even just saying “I’m struggling” to a trusted friend, family member or teacher can start the conversation and help you move away from self-harm and towards support. If it’s easier, you could show them some information about self-harm to get the ball rolling. Once you open up, give the person time to digest what you have told them. Initially they might feel surprised or shocked, but together you will be able to work out the next steps.

Identify your triggers

There may be particular events, situations, people, times, thoughts or feelings that give you the urge to hurt yourself. See if you can identify any triggers that you have. Keeping a diary can be a good way to help you to spot patterns. If you identify triggers, you can try to take steps to reduce the chances of self-harming at these times.

If you identify triggers, you can try to take steps to reduce the chances of self-harming at these times.


Grounding techniques help us to focus on the present and maintain control of our emotions in a crisis situation. A grounding exercise that has proven effective in managing self-harm behaviour is called “Five Senses”.

In moments of distress, find five things in the room you can see, four things you can touch, three things you can hear, two things you can taste, and one thing you can smell. This grounding technique was designed to reduce stress and increase physical awareness. Like most exercises, it can take a bit of practice. Initially practice doing it when you are feeling calm and relaxed so that you remember to do it when feeling overwhelmed.

Focus on your strengths 

What are you telling yourself if you have been engaging in self-harm? Do you tell yourself  you’re ‘not good enough’ or that ‘you hate yourself’? Try to think about the things you do like about yourself. If this is difficult, think about the nice things that your family, friends, or teachers would say about you. What are the compliments you get the most? Move away from the physical attributes about yourself and think about the value you offer others in relationships. Write these down and focus on them in moments of insecurity. You can find out more about dealing with self-criticism here and improving your body image here.

Find your toolbox

It’s important to develop a set of exercises or techniques that you can use in moments when you feel like self-harming. This is best done with someone who knows you and can help find those options with you. This workbook developed by the NHS provides some ideas and ways to cope.  If you feel like you don’t have that support and want to find it, you can look through the resources below.

How to support a friend who’s self-harming

There are many ways to support a friend or family member who is self-harming.

One of the best things you can do to support someone is to listen without judgement. It can be a big deal for someone to open up and tell you they have been self-harming and your reaction is important. If you’re shocked or upset at hearing that a friend is self-harming (and it can be upsetting) try to stay calm and supportive.

Do be aware of your own limitations and boundaries as a friend. You can offer to be a support to a friend, but need to watch in case it becomes too much. Read more about supporting a friend with their mental health here .

Looking for support for self-harm

You may feel that there isn’t anyone you can talk to about what is going on. If you do talk to someone, you may both feel that you need additional support to help you to cope.

If you need help now:

Addressing underlying issues:

  • It can be a good to get support to help you manage the feelings that can lead you to want to hurt yourself. Find out more about services available for over 18′s and for under 18’s.