We can’t be there in person to help and support you in a moment of crisis, but there are other options available to you if you can’t turn to someone you trust. By giving us your postcode (or one nearby to where you are right now) we can let you know about services in your area. Remember: this moment will pass; you won’t always feel the way you do right now.
If in doubt always call 999.
International Women’s Day (falling on the 8th of March every year) is a global day to recognise the achievements of women, and to talk about the inequalities between the genders which still exist today.
Though things have changed a lot since the early 1900’s, when International Women’s Day was first observed, there is still a wage gap between men and women, and women are still disproportionately represented in the media, business, and politics. In some areas of the world, women don’t have access to education or health care, and violence against women is still high.
One of the biggest struggles is the fact that some people think that there’s “nothing to complain about” anymore, and that women’s rights and feminism are things of the past. International Women’s Day is important, because it should break some of the myths around women’s equality, and shed light on startling figures.
This year, the theme of International Women’s Day is #PressforProgress. It’s all about uniting colleagues, friends, and communities to think, and be more gender inclusive, and press forwards for ground-breaking social change.
International Women’s Day is just as significant now as it was over 100 years ago, when it began. As the International Women’s Day website says, it’s “not country, group or organisation specific. The day belongs to all groups collectively everywhere.”
So, how are you celebrating #IWD2018?
My best friend Regan tells me what she does to herself in a quiet voice. We’re sitting in the back of Geography class, and nobody’s listening to us because everyone messes around in Geography. She’s leaning in like we have a secret between us, and she rolls up her sleeve and shows me her forearm. It’s covered in thin red lines, which are too straight to have been done by a cat or a bush or by accident. I’ve never seen anything like it before, and I don’t know what to say.
“It helps,” Regan says.
Because I don’t want her to regret telling me, and because she’s my best friend, I say, “If it helps, then I guess that’s okay.” But I don’t think it’s okay. I’m worried about her, but I don’t know how to tell her that without sounding judgemental. If this is how she copes, then it’s okay, right? Everyone knows that other girls in my year are self-harming.
I keep looking at the cuts on her arm, and she pulls down her sleeve again to cover them up. She’s not wearing bandages, so her scratchy jumper must be rubbing against them. I’ve been cut before, and I know how it itches and stings when it’s healing.
“You won’t tell anyone, will you?” she asks. “It’s not so bad, and I don’t want them to make me see the counsellor.”
I want to tell her that I can’t keep this to myself. I have to tell someone, because this is serious, and the counsellor will be able to help her talk about this. I don’t want to be a snitch, but she’s my friend, and I care about her. But I’m her best friend, so maybe I can help her better than a counsellor? And if I tell on her, then she won’t trust me again. I have to keep this a secret, even though I don’t really want to.
“Of course I won’t tell anyone,” I say.
Regan smiles. “Thanks,” she replies. “You’re the best.”
A week later, we have P.E. and Regan stands with me in our corner, still wearing her long-sleeved jumper. I realise that she doesn’t want to get changed, in case someone sees her arms, and I quickly stand in front of her, blocking her from everyone’s view. It’s not fair that she can’t get changed in case someone sees her cuts, and I don’t want her to get in trouble because she’s not changed in time.
“Thanks,” she whispers, and then she takes a rugby jumper out of her bag, even though it’s summer, and we’re supposed to be wearing short sleeved shirts. I don’t say anything, but I know people will notice that she’s wearing it. I hope the teacher notices, and realises why, and tells the nurse, so that someone else can do something about this, and I don’t have to be the only one who knows.
I stand and wait for her to get into her kit, blocking her from everyone’s line of sight. We don’t say anything, and then, when she’s done, we head for the exit together. We’re the last ones there, so I can talk about it.
“Aren’t you going to put bandages on them?” I ask. I saw her arms when she pulled her jumper off, and they were still uncovered. There were small red smears where the material of her clothes rubbed against them, and streaked down her arms.
“I don’t need to,” she replies bluntly. “Look, I don’t want to talk about this right now, okay? Someone might hear.”
So, I don’t say anything else. I don’t want to upset her, or have an argument about this. We walk out onto the playground, and a few other girls look at Regan, with her thick, long-sleeved, rugby shirt. Nobody asks why she’s wearing it.
Regan keeps scratching her arms under her jumper. I want to tell her to stop, because it can’t be good for her, but I don’t want to seem pushy.
She keeps itching, and eventually I can’t ignore it anymore, so I say, “You shouldn’t do that.” That’s all I seem to do these days – tell her what she should and shouldn’t do, ask her questions, bug her. I'm like a broken record. But if I don’t tell her, then who will? I’m the only person who knows. But I’m worried, because she’s obviously getting annoyed by my nagging.
“It itches,” she says sharply.
“Haven’t you put anything on it?” I ask, but I don’t know what to put on cuts. I use Bio Oil for spots. Maybe that would help? But, before I can suggest it, Regan says, “I wish you’d stop going on about it. It’s fine.”
“It’s just – if you’re going to do it, you should take care of it,” I say. I just don’t like the idea of those injuries going unchecked. But it comes out wrong, so it sounds like I’m lecturing her again.
Regan folds her arms. “God, I wish I’d never told you.”
I don’t know how to respond to that. After a moment, I say, “It’s just a lot to handle. I want to help, but I think you should tell someone.” I know how it sounds, but it’s true.
She glares at me, and it looks like she’s going to say something else, but she doesn’t. She just walks away.
Four days later, in first period, my phone buzzes with a text alert. I look at it under the desk, and it’s from Regan – I need to talk to you @ lunch.
So, at lunchtime, I wait in the form room, in our usual spot. We haven’t spoken since our fight, and I’ve missed her. She walks in and sits next to me.
“I got them bandaged,” she says. There’s no need for her to say what she means. I know. I don’t say anything else, hoping she’ll continue. And she does. “I thought about what you said, and you’re right. You shouldn’t have to handle this by yourself. It’s a lot. I know you care about me.”
“Yeah, I do,” I reply, a little awkwardly. This whole thing is pretty awkward, and she looks embarrassed too.
“I just thought that, if you were really my friend, you wouldn’t want me to go to someone. But I can’t tell you everything.”
I’m so relieved – for her and myself – that I can’t help but smile. “It’s not that I don’t want to hear what’s going on with you –” I say, at exactly the same time as she says, “I don’t wanna be a burden –”
We both laugh, because we talked over each other, and she smiles at me. “Thanks for helping me with this,” she says.
“It’s okay,” I reply. “You can tell me stuff, okay? It’s not that I don’t want to hear what’s going on with you. But I have to know you’re getting support from somewhere else too.”
“Yeah,” she agrees. “I get it.” And then, after a few seconds, she pulls me into an unexpected hug, and I feel the bandages underneath her jumper. It’s a small sign that she’s taking steps in a positive direction, that she’s trying to help herself. It’s all I need, and I hug her back, tightly. “You’re a good friend,” she says.
This short story was written for SHAD2018 by Sophie, a Graduate Volunteer at Youthscape working alongside the SelfharmUK team.
Self-harm is a way of harming our bodies in a variety of ways; most of them around us feeling out of control in some way.
This week is Eating Disorders Awareness Week. Eating disorders come under that category as the effects are on your body, as well as emotions and having psychological effects. For most people, they begin gradually, over a period of time: maybe skipping a meal? Taking up exercising a few times a day? Things that can appear to actually be ok and not cause anyone to notice as they slowly develop…however, what started as a way of taking control and coping, can soon become an addiction.
Addictions start small scale: one day at a time incidents “I’ll do this today because I feel like this today….”, however, it doesn’t take long for the addiction to take control of our feelings and become the master of us. Habits are formed within 30 days, so our brain rewires itself to follow our actions – both positive and negative.
Eating disorders encompass a huge variety of issues around disordered eating from bulimia (eating and then vomiting), to anorexia (self-starving) and binge eating (eating loads and loads); yet they all have some similarities:
Monday 26th February we're start a new Alumina programme especially for you! Alumina is our 6 week programme helping you to understand your self-harm journey, your triggers and your addiction cycle into self-harm. We will look at what alternatives you can begin to use, how to manage your emotions more effectively and how to consider asking for help.
On Wednesday 28th February, we begin a NEW programme called Alumina 2! This is for those of you who have ben through the first Alumina and would like further support dealing with your daily emotions and want to look at developing new coping skills for your emotional wellbeing.
All sessions are confidential and run by our counselling team.
To sign up email us at email@example.com
For more information, email Jo at firstname.lastname@example.org
‘That time of the month’?
Very few women get used to periods without difficulty: it is a huge thing that happens to our bodies every month which we don’t have control over and it takes a lot of getting used to…
The hormone changes, the pain, the mood swings, the mid cycle pains and the plain inconvenience of periods can affect our wellbeing in a negative way – and the fact it is every month means sometimes we only just feel ‘back to normal’ when we go through it all again.
Therefore, sadly, it’s not surprising that this feeling of lack of control can lead to the increase of self-harming around the time of our periods: we all experience our bodies differently, our pain thresholds are different, our hormone levels fluctuate differently and our ability to manage such changes differs to – basically, just because your friend seems to cope with hers, doesn’t mean you should find your periods a doddle to cope with.
Many young women tell us their self-harm increases around the periods – often a few days beforehand when the Pre-Menstrual Tension kicks in as our bodies shift in preparation for our periods. For some this means huge mood swings, feeling very low, many tears; for others, it is an increase in feeling angry and tense at everything and anything: these changes in mood, make you may feel out of control.
Then comes a week of having your period; the pain, feeling sick, possibly feeling unhappy with your body and annoyed at the issues it brings – P.E at school, staying over at a friend’s or just having to cope with life. The impact of periods is often over looked but the link between your period and your self-harm is worth exploring.
Some thoughts and ideas:
Sadly, there isn’t much research done about why self-harm increases just before your period but please, be assured, you aren’t alone in this.
Occasionally, but not always, you might need to decide if you need immediate medical help.
It could be that either accidentally, or deliberately, you have harmed yourself and now, you feel scared about the impact of it on your body.
It maybe that you need to dial 999 immediately: is your cut very deep and bleeding near an artery? Is your burn severe? Have you swallowed something? Get someone to call 999 or call it yourself. No one will be cross with you for taking up NHS time; it could save you.
If not 999 then:
Firstly – breathe. Slowly. Get control of your body by getting oxygen to your brain – I know it sounds stupid, but it’s harder to make rational decisions and deal with an emergency if you are in panic mode.
Secondly – if you are bleeding – press down on it firmly. Hold it there. If you need to, tie something above the injured area to stem the bleeping. If it’s a burn – run it under cold water for at least 20 mins, then wrap it in cling film.
Thirdly – if, after 20 mins, you are still bleeding/feel a burning sensation – get to the hospital.
If you are hesitant about what to say write down, or get someone to write down the following for you, so you don’t have to repeat yourself: your full name/school/address/GP/what you have done/how long ago/what you used, drank, swallowed, how long you have been self-harming. Doing this will help you loads and give medics the information they need immediately to know how to treat you.
If you do get taken to hospital, you may feel unwell on the way. Having someone with you will help you.
The blog post below was written by Verity, a 24 year old wishing to share her story of recovery. She hopes you enjoy reading it, maybe it will inspire you to start your journey?
People wont believe me, they'll think I'm lying, I'm just an attention seeker.... Sound familiar? Read on....
I'm Verity, I'm 24 and this is MY story of self harm.
I know how it is, its the first thing you think of when you wake up, the thought of it is what keeps you going throughout the day. You need to relax, you need relief. You want nothing more than the sun to start setting so you can close your curtains, light a candle and begin.....
Do you wear a long sleeve top even though you know your going to get hot and sweaty. Or do you wear a short sleeve top and try your hardest to ignore those red lines, to ignore people looking at them.
I'm not writing this to tell you that self harming is wrong or that you need to stop doing it. I am simply writing this to tell you; I know how it is, I've been there and I wish to share my story of recovery.
I know first hand how frustrating it is when someone sits in front of you and says... 'Go for a walk' …. 'Take a bath' ….. 'Read a book'. You look at the floor and nod your head, tears streaming down your face. Your trying to hold back your anger when all you want to do is stand up, scream and punch a hole through the wall so you can run away. Again, sound familiar? Please keep reading!
Now, hear me out, recovery is not an overnight diary entry. It is a long process, a stop-start journey, a one step forward-two steps back hike.
It is a gradual process with many twists and turns, ups and downs.
That's okay. It okay to get better then worse again. Its okay to stop and then start again. Its okay, I know how it is.
You've got this far so you may as well keep reading....
How about starting off with lifestyle changes and to make that sound less scary, all I mean is, small routine adjustments;
Use your free time to work on one (or however many!) of the following;
Take care of yourself
Try to do one of the following atleast twice a week;
Take time for you
Find something YOU love doing and make time to do it each week. Here are just a few ideas;
You still with me? Good! Last little bit....
Now, I am well aware that these may not help everyone but I wanted to write this. For me. For YOU.
So go on, give it a go, give it a chance and see what happens. Start your recovery journey, you'll learn what works for you and what doesn't. That's the beauty of journeys. And who knows, maybe one day, it'll be you who is sat in bed, typing about YOUR story of self harm.
I know how it is.
Today is World Mental Health Day
In order to be fully human we have physical wellbeing and mental and emotional wellbeing.
In the same way you sometimes get a cold, hurt your wrist or break a leg: we all get emotionally unwell at some point.
Physically we can see when someone isn’t well – from their pale looking skin, to a arm cast to a wheelchair – it’s obvious when someone needs additional support due to their physical illness. Often it might only be a day or two off school, sometimes it needs hospital treatment – it’s a sliding scale of needing extra physical care.
Mental care is the same – it’s a huge scale. From having a ‘bad day’ to sleeplessness to depression – the scale is huge and, sadly, at some point, we might find ourselves needing some additional support, but, because it’s unseen we can be tempted not to ask for it.
Hiding our feelings can make us feel worse. Feeling low can easily move into depression and anxiety issues.
Anxiety isn’t just the feeling of ‘being a bit worried’, it’s an overwhelming sense of dread or fear that stops you from enjoying life and may limit where you go because you come so anxious you can’t control it.
Panic attacks are the body’s way of holding up a ‘red card’, of saying ‘STOP’.
If you ever experience any of these things then you are most probably struggling with your anxiety, and because it’s hidden inside of you, others may not be aware of it. It may not happen every day, but possibly about the same thing each time or in the same situation:
When these feelings come into our body, it can be hard to take control. Don’t filter your feelings:
Once the feeling has subsided:
Long term anxiety needs specialised help. If you are finding yourself having panic attacks often, not sleeping, struggling with food issues: you may need to think about getting specialised help before things get worse. There are some great people out there who can help, we suggest you visit anxiety.org.uk for more info.
The SelfharmUK Team
Welcome to our brand-new website! We are so excited to be sharing with you all the weeks and months of work we have been doing to try and get this right. The first thing that you may notice is that we now have three very specific areas for the main people that visit our site. This is so you can feel totally at home sharing any stories or questions you have, knowing that parents and professionals won’t see it. Please be aware if we are really worried about you we may need to pass this information on.
To post content and to see what other people have posted you must be logged in, you can do this by clicking the register button and filling in the form that follows.
Please give us honest information, we may need this in the future to help keep you safe.
We want you to feel at home here, we want to try and help you build a safe online community that helps you begin to share how you are feeling about your self-harm and meet other people who can help you in this journey. Sometimes we will comment on your posts, but overall, we want you to have the space to help and support each other where you can.
The site is broken down into different places for you to get the help and support you need we have our main chat space where you can upload appropriate pictures, questions and tell us your story. When you post on that page you get to choose your colour background, your font and picture so it feels more personal to you.
We want you to feel supported in your times of crisis and have somewhere to take your concerns and fears when you feel lost and alone. This main chat forum and space is for you to help and support one another. This will be monitored, please remember we are all about pro-recovery here so be sensitive and supportive to everyone needs.
We will also be hosting live chat sessions where we will look at a whole series of topics from anxiety to LGBTQ+ to depression and many more. These sessions will start on the 1st November 2017 at 7pm. They will run for approximately 30-40 minutes and will be held once a week on a Wednesday evening. These are completely informal and will be hosted in a chat room format. We would love you to come along when you can. You can find the links to these chat rooms and a little bit about what we will be discussing that week under the help button on the main page of our website.
Finally, when you are ready we have our weekly support group called Alumina, you can find information about this and sign up under the Alumina tab in the main menu. This is a more intentional form of support and we would love to welcome you when you feel ready.
If you have any questions, concerns or suggestions please contact us at email@example.com and we will try and see if we can help. We really want you to feel supported in this journey and have the space to share your experience. Be sure to follow us on Instagram and like us on Facebook.
The SelfharmUK Team x
Words matter, don’t they?
They have the power to inspire hope or induce despair in seconds.
Today is World Suicide Prevention Day, and at ThinkTwice we believe that the words we use to describe the despair of thoughts of suicide are important.
It’s thought that up to a quarter of young people have suicidal thoughts - and yet so many suffer in silence - afraid of the stigma that can be attached to suicide.
When we use phrases like “commit suicide” or “failed suicide attempt” we make it seem unspeakable.
And yet suicide isn’t a crime to be committed; it’s a preventable tragedy; and the way we prevent it is by talking about it.
When we talk about suicide, we want to be talking about hope, because where there is life there is hope.
Having thoughts of suicide doesn’t make you a bad person, it doesn’t mean you’re crazy, it just means you’re struggling.
And that’s okay.
It’s okay to speak out when you’re struggling - because when you speak out you allow yourself to be helped - and you help to lessen the stigma.
It doesn’t matter whether you talk to a teacher or a parent - what matters is that you talk about it.
If you’re the one hearing your friend speak about suicide, it can feel scary, but you aren’t alone.
Whether you're struggling yourself or it’s your friend - there are people you can talk to.
So this World Suicide Prevention Day we are encouraging everyone to speak of suicide and to speak of hope.
To find out more about our campaign head to ThinkTwice or follow the hashtag on Twitter #SpeakofSuicide #WSPD17
September brings new challenges for many of us – a new term isn’t just back at school or college, it’s all the changes it brings: new classes, new teachers, different people in our classes, a change in timetable, pressured teachers pressuring us to do well, and the hope that this year we will ‘do better’.
What if you don’t need to ‘do better’? what if actually just ‘doing enough’ is good enough this year for you? Pressure to achieve and fear of failure is a big reason why so many of us struggle with our mental health – we are scared that we won’t make the grades, fit in with the right people, that others are better than us, we want to make our family proud and then, sadly, we take it out on ourselves if we think we aren’t ‘doing better’ this year.
So, let’s turn it around this academic year – what if you teach yourself to hear this statement every time you are told about how hard you are going to have to work this academic year: ‘ just do enough, by your own standards’ (this isn’t in any way your ticket to ‘don’t care and just fly by the seat of your pants’!), it’s an instruction to learn something new this year:
Be gentle with yourself. There is only one you.
Good enough might not get you the grades you want but it might just keep you well enough to be able to cope with how you are feeling.
Good enough might just relieve the deep pressure that keeps you awake at night.
Good enough might allow you time to flourish outside of academic pressure and develop new skills on things you are passionate about.
Good enough means that it doesn’t matter how many times you have to ‘start again’, each time is good enough because each day, you are doing good enough.
You are more than ‘good enough’, you really are - whether you believe it not.
As we all start again, have hope that this year, however many times you need to start again in your journey coping with self-harm; it is good enough.