If you are struggling with thoughts of self-harm, or have already harmed yourself, you are not weak or broken. You are likely carrying more pain than feels manageable right now. You deserve support, care, and understanding.
If you are in immediate danger, or feel unable to keep yourself safe:
- Call 999 (UK) or your local emergency number immediately
- In the UK, you can call Samaritans on 116 123 (free, 24/7)
- Contact NHS 111 for urgent mental health support
- If you are outside the UK, you can find international helplines at:
https://www.opencounseling.com/suicide-hotlines
If calling feels difficult, you may be able to use online chat services through Samaritans or other local crisis organisations.
You do not have to face this alone.
Understanding Self-Harm
Self-harm is often misunderstood. For many people, it is not about wanting to die. It can be a way of coping with overwhelming emotions, numbness, shame, anger, or distress that feels impossible to express or contain.
People may self-harm to:
- Release intense emotional pressure
- Feel something when they feel emotionally numb
- Regain a sense of control
- Express pain that feels invisible
- Punish themselves due to shame or self-criticism
While self-harm may bring temporary relief, it does not resolve the underlying pain. Over time, it can increase shame, isolation, and risk.
The fact that you are looking for help suggests that part of you wants something different. That part matters.
If You Feel an Urge to Self-Harm Right Now
If you are experiencing an urge in this moment, small steps can sometimes help create space between the feeling and the action:
- Delay the urge: Tell yourself you will wait 10 minutes before doing anything.
- Change your environment: Move to a different room or go outside briefly.
- Use sensory grounding: Hold an ice cube, splash cold water on your face, or focus on slow breathing.
- Reach out: Message or call someone you trust, even if you don’t explain everything.
- Remove tools or objects from your immediate space if possible.
These are not permanent solutions, but they can help reduce immediate risk.
If you feel unable to stay safe, please contact emergency services or a crisis helpline immediately.
Longer-Term Support
Self-harm often signals deeper emotional pain. Long-term support can make a meaningful difference.
Consider:
- Speaking to your GP about a mental health referral
- Accessing therapy or counselling
- Contacting local mental health charities
- Exploring structured support groups
- Talking openly with someone you trust
In the UK, you may also contact:
- Mind – https://www.mind.org.uk
- Samaritans – 116 123
- NHS Urgent Mental Health Helplines – via NHS 111
If you are outside the UK, your local health services or national mental health organisations can guide you to support.
If You Are Supporting Someone Else
If someone you care about is self-harming:
- Stay calm and avoid judgment
- Listen more than you speak
- Encourage professional support
- Take all expressions of distress seriously
- Seek emergency help if you believe they are at immediate risk
You do not have to manage this alone either. Support for carers and loved ones is also available through local mental health services.
You Deserve Support
Self-harm often grows in silence. Shame can make it harder to reach out. But seeking help is not attention-seeking. It is a sign that something inside you wants care.
There are people and services trained to support you through this.
If you are in immediate danger, please contact emergency services or a crisis line now.
If you are not in immediate danger but are struggling, consider reaching out today to someone who can help you carry this.
You deserve safety. You deserve support. You deserve care.