Self-Harm Concept Overview Handout

What Is Self-Harm?

Self-harm (sometimes called self-injury) is when a person deliberately hurts their own body. It often happens when someone feels overwhelmed by strong emotions—like sadness, anger, or stress—and doesn’t know how to cope.

Common Forms of Self-Harm

• Cutting or scratching the skin with sharp objects
• Burning or branding the skin
• Hitting or punching oneself until it leaves marks or bruises
• Pulling out hair (hair-pulling)

Note: Self-harm can look different for each person. It might also include behaviors like deliberately preventing wounds from healing.

Why Do People Self-Harm?

People don’t hurt themselves because they want to die. Instead, self-harm often serves as a way to:

1. Release or express strong emotions. When feelings feel too big to handle, hurting oneself can seem like an immediate relief.
2. Feel in control. If life feels chaotic, inflicting pain can create a momentary sense of control.
3. Distract from emotional pain. Physical pain can distract the mind from overwhelming thoughts or feelings.
4. Punish oneself. Some people use self-harm because they feel guilt or worthlessness.

Why Seeking Help Matters

Self-harm may feel like it helps in the moment, but it can:

• Lead to serious injuries or infections
• Increase feelings of shame or isolation
• Make it harder to find healthy ways of coping

Talking about these urges doesn’t make you weak—it’s a brave step toward finding safer strategies and support.

How to Get Help

1. Tell someone you trust. A friend, family member, teacher, or counselor can listen and connect you with help.
2. Contact a mental health professional. School counselors, therapists, or doctors can offer guidance and treatment.
3. Use crisis resources if you’re in danger.
   • If you ever feel like you might seriously hurt yourself or you can’t keep yourself safe, call 911 (U.S.) or your local emergency number.
   • Text or call the Suicide and Crisis Lifeline by dialing 988 (U.S.) or find international hotlines at https://findahelpline.com/
      
      
     You are not alone. Help is out there, and you deserve support, care, and understanding.

Personal Reflection Journal Page

Use this space to explore your feelings, thoughts, and reactions. There are no right or wrong answers. Write as much or as little as you’d like.

1. Describe a recent moment when you felt strong or overwhelming emotions (sadness, anger, anxiety, etc.). What was happening?

1. What thoughts were running through your mind in that moment?

1. How did your body feel (e.g., tension in muscles, racing heart, stomach ache)?

1. Did you notice any urges to harm yourself? If so, what did those urges feel like or look like?

1. How did you respond to those urges? What did you do?

1. If you didn’t harm yourself, what helped you resist? If you did, what did you learn from that experience?

1. What is one small, healthy step or coping strategy you can try the next time you feel this way?

Coping Strategy Brainstorm Worksheet

Use this worksheet to brainstorm safe ways to cope when you feel the urge to harm yourself. Try ideas from different categories and pick the ones that feel most helpful.

1. Physical Activities

Activities that get your body moving (e.g., jumping jacks, walking, stretching):
1.

2. Sensory or Grounding Techniques

Things you can see, touch, smell, taste, or hear to bring you back to the present (e.g., holding ice cubes, smelling a scented candle):
1.

3. Creative Outlets

Ways to express yourself or distract your mind (e.g., drawing, writing, listening to music):
1.

4. Social or Support Strategies

People or places you can reach out to (e.g., call a friend, talk to a trusted adult):
1.

5. Calming Thoughts or Phrases

Positive statements or mantras to repeat to yourself (e.g., "This feeling will pass."):
1.

My Top 3 Strategies to Try First

Possible Barriers and Solutions

What might stop you from using these strategies? How can you overcome those barriers?

Safety Planning Worksheet

Use this worksheet to create a step-by-step plan you can follow when you notice urges to harm yourself. Fill in each section with things that feel right for you.

1. Warning Signs
   Early signs you’re in distress (thoughts, feelings, situations, physical sensations):

1. Coping Strategies
   List 3–5 healthy actions you can do on your own to help calm down or distract yourself (e.g., breathing exercises, drawing, going for a walk):

1. People I Can Reach Out To
   Friends, family members, teachers, or counselors you trust. Include name/role and how you’ll contact them:

• Name/Role:
Contact:

• Name/Role:
Contact:

• Name/Role:
Contact:

1. Professional Resources
   Hotlines or mental health professionals you can call/text anytime you need extra support:

• 988 Suicide & Crisis Lifeline (U.S.): 988
• School Counselor/Therapist: ______________________
Contact: ______________________

1. Safe Environments
   Places or activities that help you feel calm and supported (e.g., quiet room, library, park, art studio):

1. Reducing Risks
   Ways to remove or avoid things that could make you feel worse (e.g., securing sharp objects, hiding medications, limiting social media):

1. My Emergency Plan
   If you’ve tried the steps above and still feel you might harm yourself, what is your next move?

Step 1:

Step 2:

Step 3:

Keep this worksheet somewhere you can see it easily—on your phone, in your journal, or on your wall. Remember, you are not alone and help is available.