Get Help for Self-Harm

Get the Help you need 

If you’re here because you Self Harm and need help, firstly, well done on visiting this page.  There's no need to feel guilty or ashamed. You are in a safe place. 

We understand that you may be dealing with a lot of emotions right now and are using Self Harm to cope with pain in your life.  If you’re hurting yourself or have thoughts of harming yourself, then the first thing to know is that you can reach out for help and there is help available. 

Any form of self-injury is a sign that a bigger issue needs to be addressed. It's hard to overcome alone, but you don’t need to be alone.  

Talk to Someone You Trust

Reaching out to someone about self-harm can seem overwhelming. Your self-harm is very private to you. But do try to summon up the courage to talk to someone you trust and feel comfortable telling. They may already be worried about you and may be relieved to have the opportunity to listen & to help. They can help you take the first steps to successful treatment. 

If you don’t get a positive response initially, please don’t give up. This may be the first time they've encountered self-harm and for someone who doesn't self-harm, it can be a hard thing to understand. It can come as a shock. But even if they don't understand it, they'll likely want to help support you. Sometimes it can help to give them some time to absorb the information. It's also useful to refer them to some of the resources in the list below to help give them an understanding of the issue and the role they can play in helping you get support. 

If their reaction is negative and unhelpful, although it may sound hard to do, we urge you to try again to speak to someone else you trust – a friend, parent, relative, teacher or colleague.  You can also reach out to one of the helplines listed below. 

However hard it is to reach out for help, it's worth the effort. Once you do share your concerns, it’s common to feel a sense of relief. There are people who want to help you, who understand, who won't judge and who can help you. 

Coping without harming yourself

It may also be necessary for you to create a list of distraction techniques and/or alternative coping strategies for managing your emotions. To learn more about techniques & coping strategies, visit the resources section of the Battlescars Website or contact Pieta. 

Doctors & medical professionals

• If self-harm is an issue for you, a helpful first step is to speak with your GP or your health professional. Remember, they are specifically trained for this and better still, they want to help you. 
• Also, they’ve heard everything and never judge, no matter how unusual you feel your situation is. Your GP is an easy-to-access healthcare professional and a useful first step in your recovery. 
• Simply talking to your GP or Nurse may provide relief. They can help you understand your self-harm.  They may prescribe medication or other therapies to suit your particular needs.  

Counselling

• You may need to speak with a counsellor, psychologist, or psychiatrist. Your GP can recommend or refer you to a suitable practitioner.
• Waiting lists are long for health service counselling appointments but many private counsellors provide low-cost or even free options if money is an issue. 
• There are also free counselling sessions available via organisations such as www.Pieta.ie or www.turn2me.org.
• If you're lucky enough to work for an organisation with an Employee Assistance scheme (EAP), you may be able to access a course of free counselling sessions, so do check the terms of your scheme. 
• It is important you find a counsellor you feel comfortable talking to and this may mean seeing a few people before finding one you ‘click’ with. If there is a family member you feel comfortable telling, it may be helpful to have their support in finding the right counsellor for you.

In an Emergency, attend A&E

• If you feel suicidal, have self-harmed or require medical attention, call 999 or 112 or head straight into your local Emergency Department. 
• This is the quickest route to getting professional help,but attending A&E can also bring unique challenges to someone presenting with self-harm or other mental health issues. 3Ts have a useful guide with tips on attending A & E for self-harm to help you get the most from your visit. For more information, click here. 

Follow Advice & Treatment Programme

• Seeing your GP and / or a counsellor is a great move.  However, it’s important to be patient with the progress of treatment.  Take comfort that you have started the road to recovery, but do remember that therapies can take time. It’s unrealistic to expect instant results, so it’s helpful to remember that the positive effects of treatment will come gradually with time and will be worth it. Meanwhile, following advice on distraction techniques etc can yield results immediately.
• It’s a marathon not a race and just like running, even slowly, you are always making distance!  

Self Care: changes in lifestyle

Whatever your treatment programme, some simple lifestyle changes can really help with mood and in providing distraction when the urge to self-harm hits:

• Eat as well as you can – try to introduce more healthy foods i.e. lots of fresh fruits & vegetables, some meat/ fish/ tofu or chickpeas and tons of water will help to keep you hydrated and fuel your body which in turn helps your mind. 
• Avoid Alcohol & Drugs – these ‘quick fixes" fix nothing and can make you feel a lot worse in the long run.  Alcohol, for instance, is a recognised depressant. It also can remove inhibitions and lead to self-harming. If you need help with these, speak with your GP.
• Get Active – physical exercise is a great way of jumpstarting your way towards recovery and is a good distraction when you have the urge to self harm. Some activities free up your mind to focus on the activity and not on self-harming.  But any exercise is helpful. It releases endorphins which increase feelings of wellbeing and can reduce pain & discomfort. 
• Walk, run, swim, go to the gym, dance, roller-skate or hula-hoop.  Get those limbs moving and notice how much your body loves to be engaged!   
• Get enough Sleep – ideally 8 hours a night. Turn off phones or screens an hour before bed.  Pick up a book or have a warm (not hot) bath or shower before bed. Sleep is its own medicine and a lack of sleep can negatively affect mood.  So, get into good habits around bedtime to maximise the benefits of sleep.