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.
You can also sign up to Alumina, our online support for mental health and wellbeing here:
What are the things that weigh you down, hold you back and drain you?
We were thinking about this during the Hope Group earlier this week. If you don't know what the Hope Group is, you can read more about it here. What we found was - often the things that weigh us down, hold us back and drain us, are the things that bring us the most joy too.
For example, I really love my family, but sometimes it feels like they make my life a living hell at times! My mum in particular often weighs me down with lots of nagging and asking questions about what I'm doing at the weekend, and why I can't tidy up after myself. This type of criticism can make me feel increasingly drained, knocking my confidence and holding me back from doing things incase I'm no good at them.
Sometimes, writing down all the things in our head that we know are weighing us down, holding us back and draining us is a good exercise to do. This is because taking thoughts out of our head and onto paper can make them appear a lot less powerful and give us more control over them.
Here's the activity we did during the group...
Bandaged Mummies activity
To make your own Bandaged Mummy, you will need:
- Plain A4 white paper
- A photo of your head
- A piece of A4 black card
1) Use the black card to cut out a body shape
2) Cut out the photo of your head and stick it onto the body shape
3) Cut up strips of white paper and stick them like bandages on your mummy
4) Think about all the things that weigh you down, hold you back and drain you, and write them on the bandages
5) Keep your mummy as a reminder of all the things that can weigh you down, hold you back and drain you - BUT REMEMBER - you have control over how they make you feel!
Happy Halloween 🎃
I don’t know about you, but having patience is something I really struggle with. A quick Google definition search brings up that the word ‘Patience’ means ‘the capacity to accept or tolerate delay, problems, or suffering without becoming annoyed or anxious’ and the example given is "You can find bargains if you have the patience to sift through the rubbish."
You know that saying ‘all good things come to those who wait’? Well that’s all well and good, but how do I know how long I should wait?
Life can sometimes feel like a bit of a waiting game. When we’re young and at school, we wait for the Christmas holidays and then the summer holidays, and as we get older we wait for the end of school, the end of college and then the end of university. Once we start work, we wait for the pay rises, promotions and job changes; and in our personal lives we wait to buy our first car, our first flat, to meet someone, and to hopefully buy our forever home.
But not all of these things are a given and that’s where my struggle to have patience comes in. If I don’t know something is guaranteed to happen - what if I end up wasting my life waiting for it?
When you suffer from anxiety, having patience can seem impossible. My anxiety is often caused by my constant catastrophizing and endless ‘what if…?’ questions that I allow to spin around and round in my mind… “what if I never get a promotion?”, “what if I never move out of my mum’s house?” and “what if I never meet anyone?”. These are completely irrational thoughts as they aren’t based on any fact!
But irrational thoughts often cause us to act irrationally. So, instead of having patience, I regularly lose my temper and blame the people I love for the fact that I’m not where I want to be in life. Whilst behaving this way always feels good at the time, in the long run it actually makes me feel bad about myself and brings me no closer to answering those “what if…” questions.
Perhaps the key to finding patience and knowing how long to wait is to simply change the question. Instead of worrying ‘what if I never get a promotion?’, I should change the question to become ‘what if I don’t get a promotion in the next five years?’. By putting a realistic time frame on it, this not only helps me to feel positive about it potentially happening, but it also helps me to feel in control of how long I should wait, which then in turn, encourages me to be patient.
Think you could give it a go? Maybe this will help…
Let’s turn that example from Google into something a bit more relatable:
This incredibly honest and powerful blog post was written by the fabulous Miriam! Miriam co-runs an Instagram account called @themiddle_path, where you can read this and other blog posts about recovering from eating disorders, mental health awareness and body positivity. Thanks Miriam!
‼️TW: Post mentions scars from self-harm‼️
A few weeks ago a number of professional photos were taken of a very special day. The photos were beautifully done and the end result was incredible. However, looking through them something didn’t quite add up. It took a while to realise what it was but having scanned a number of pictures it was clear; my arms were smooth!
As a teenager self harm became a personal way of dealing with intense emotions & it has been a journey ever since. A journey where I am learning to treat my body with more care & less harm, but also a journey of learning to love what others may see as flaws/imperfections/areas that need to be improved or changed.
Megan Crabbe’s book(@bodyposipanda) has taught me so many lessons on loving your body & learning to not see any difference in your appearance as an imperfection. This book propelled me forward in learning to love my scars, to not hide them or feel ashamed of them. They all tell a story & the opinion of others should have no impact on the way I live my life or treat myself.
Having learnt to accept my scars which
💥NEWSFLASH💥were never an issue to begin with & then seeing them photoshopped out, hit a nerve with me & left me with lots of questions.
📸Are they something I need to feel ashamed of?
📸Are they flaws?
📸I know the journey I was on felt right but maybe they do need to be hidden.
After some time to process & thankfully having the ability & time to talk this through with my husband, friends & therapy team I found my conclusion...
THERE IS NOT A SINGLE THING WRONG WITH HAVING SCARS ✅
THEY ARE NOT FLAWS❌
THEY ARE NOT IMPERFECTIONS❌
THEY DO NOT HAVE TO BE HIDDEN FROM THE WORLD❌
NO ONE, NO PHOTO, ABSOLUTELY NOTHING SHOULD MAKE YOU EVER QUESTION THE BEAUTY & VALUE OF YOUR BODY EXACTLY AS IT IS.
Shake the shame from your skin. You’ve done nothing wrong.
My body does SO much for me & it doesn’t have to be hidden just in case it meets the critical eyes of someone else.
This photographer wouldn’t have wanted to cause a minor crisis. Let’s be aware that what we see as imperfections might be what someone loves about themselves. All that’s needed is more education
Here at SelfharmUK we want to help people understand their harming behaviour and explore other ways to cope with life's challenges.
If you get in touch we'll listen to your story and suggest ways to help you move forward ... but somewhere along the line we'll almost always suggest you visit your GP. This can be a really tough thing to do, we know it can be scary, and can mean having to tell your parents too (though not always) but we believe it can be a significant step towards feeling better.
We asked GP David Roberts what you can expect when talking to your doctor about self-harm and whilst this article is only a guide - and not a definitive set of facts - we hope it will help you feel more in control, if and when, you walk into that consulting room...
Why do I have to go to the Doctor?
Self-harming is usually an indication that all is not right. People sometimes do it because it relieves internal tension and stress. It is not a very good way of doing this and like drugs, alcohol and smoking ultimately doesn't do any good. But in the short term it gives a temporary relief from emotional pain. However, it can be a symptom of a more serious mental illness and so your doctor can make sure you get the help you need.
Can I go on my own or do I have to take a parent?
You can legally go to the GP alone aged 16, but doctors can accept that you may be able to make your own decisions about your health (eg contraception) from 14 if they think you understand things and are mature enough to do so. A doctor would want you to involve your parent(s) in your care until you are 16 and are likely to encourage you. They would not give you an injection or carry out an operation, or even do an intimate (embarrassing) examination (physical check) without your parent's permission before you are 16.
How can I get ready for my appointment?
Even if you are under 16 That does not mean that you cannot talk to them about your problems or issues. It is a good idea to think about what you want to say and write the main points down. Lots of people get embarrassed at what they want to say and so don't get to the point. Doctors are busy and don't get embarrassed by what you think or say, so it is better to take a deep breath and say it right at the beginning rather than put it off. They won't mind and it will give them more time to talk to you than if you spend the first five minutes talking about a rash that no one can see because it really isn't there! Think about what you want to get out of the appointment - do you just want to tell someone and get it off your chest, do you want help stopping it, do you want them to refer you on to someone who could give you specialist help? If you tell them what you want then they can work out how best to support you.
What will happen if I say I self harm?
Self harming is quite common and they will have seen other people who do it. So they won't be shocked, but they will be concerned. The biggest concern they would have is that you might want to kill yourself. Not many people who self harm want to do this but doctors have a professional duty to assess the risk of that happening. they are obliged to keep what you say confidential and private between you and them, unless you tell them something that they think might indicate that your health is seriously at risk (or you might be planning to do something that might endanger someone else) - see later - in which case they may be obliged to break your confidence. They should tell you this. They will want to help you, and so if you have plucked up courage to tell them, they will try to find ways to do that.
What will they ask me?
This might include asking some deep questions which you might find embarrassing: don't be though, they're only trying to work out what's making you do this. They'll ask about cutting, taking drugs, overdoses, and other ways you might be tempted to hurt yourself. They may ask you about how you feel (low, depressed, crying, worried, frightened, angry) and how things are at home or school or work. If they feel you trust them they might ask you to come back again to see them, and they might suggest that they refer you on to see a specialist from the CAMH service (people who work most of their time with young people with similar problems). They might encourage you to speak to a counsellor at school, particularly if there is someone there you feel you can talk to. They will want to know why you have come to see them at that time and to find out what help you want them to give you. You may not be able to say this, but if you've thought about it beforehand it will help.
Do they have to tell my parents?
They are obliged in law to protect you and others from actions you might take that might harm you or others. But they need to check how likely your might be to do something you say you want to do so they will question you quite hard. If you are under 16 and they think you are suicidal (or planning a murder!) they will have to tell your parents or other authorities. They will still encourage you to involve your parents as they have legal responsibility for you, but if the risk is low in their view, they will try their best to keep what you say confidential.
Will I have to show them where I have self-harmed?
They can't and won't force you (unless they are seriously worried about you being in danger and even then they will ask for advice from someone who specialises in child protection). They will want to assess how bad your injuries are - you might need antibiotics if your cuts are infected, and you might need dressings to protect the wounds.
Remember they aren't easily shocked or embarrassed and really want to help you - showing them the extent of your cutting will help them work out how serious the problem is and how to get you the best help.
There are so many things we can achieve in life – whether it’s the first steps in walking; being able to read; working out a maths problem or getting your first job – we learn new things daily.
One thing I think is way harder than anything else to achieve in life is forgiveness.
It sounds so easy yet is so very, very hard to do. It’s a long process – we might say ‘we forgive you’ but the feelings of resentment, hurt and anger are harder too control.
Forgiveness is a choice – it involves our brain deciding on it as it’s a choice; it involves actively putting it into practise and it involves letting go of the emotions that are so strong – even more so if we need to forgive ourselves.
We all make mistakes; perfection isn’t real and doesn’t exist (see the vlog on perfectionism); we are going to mess up – life is a learning curve. In the same way it took most of us about 18 months to walk; it takes years to forgive.
Forgiving yourself is the same process as forgiving someone else, but often harder as we are the forgiver and the forgive (the person being forgiven) so most of us go through a cycle of being kind to ourselves about the mistakes we have made; then, once we feel the resentment/anger creeping back, we are even harder on ourselves than before – and so the cycle continues……
Breaking the ‘forgiveness/self- anger’ cycle takes time; a lot of daily positive self-talking (list things you do like about yourself), often physically writing what you forgive yourself for (arguing with people, saying unkind things, not doing as well as you could…) and learning, again and again, to tell yourself ‘ I am human. I will make mistakes. I am forgiven. I choose to forgive’.
It’s a life time mantra - it will take forever because our life is about journeying to grow as people, so be gentle to yourself and start your self-forgiveness journey today.
Don’t you sometimes feel ‘stuck’? like life has moved on for everyone else but you? I do. Often. I make mistakes, I mess up, sometimes worse than others. I hurt people I love, I say unkind things and I think very unkind things often.
I am not perfect.
I am definitely not perfect.
Yet…I have moments that I can think ‘hey, you did the right thing there’….have a think, recall when you have done something kind for someone else?
Being human means we are both the best and worst of ourselves: we excel and we disappoint ourselves. Every day.
We have the capacity to flourish and ‘fail’ at the same time: in one area of our lives we can be gentle, caring and a lovely human; then, we can flip to the other side in an instant.
You aren’t the only one: we are human, we all do it. Loads of times a day.
Instead of berating your darker side, the bits you don’t like and feel you ‘fail’ at – accept them. Recognise them, without squirming in your seat. Say aloud your failings.
Now say aloud your kind acts, your gentle side, your caring nature; list the people you have helped and listened to, draw the faces of those over your life who you have a positive impact on, write the deeds you have done that has made someone say ‘thank you’, think of their smiles….
You aren’t failing at life. You aren’t a failure. You are human.
Being human doesn’t involve punishing yourself, apologizing for everything and anything, feeling guilty about what you didn’t do…being human allows you to have a better self and a less better self.
It takes a life time to work yourself out, to recognise the good in you – begin that journey today by, admit your ‘shadow’ self and your ‘light’ self (good/less good)and let yourself off the hook today for something.
Walk gently through life, helping where you can, accepting there will be times you can’t.
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:
Forgiveness takes a lifetime. It’s a learnt process that ebbs and flows in our life: some people we can forgive quickly and easily, others it is painfully hard to allow ourselves to ‘let go’.
If a friend or family member is self-harming it can be hard not to feel hurt, angry or betrayed even. You may be angry that they didn’t tell you sooner or angry that they didn’t come to you as you may feel you could have helped them before it got to self-harm; you might feel very hurt by them and their lack of trust in not being able to ask for help; you may feel betrayed that they appear not to trust you enough with their thoughts and feelings.
If you are feeling like that; forgive them. You may feel that you have outwardly but perhaps inside those feelings still bubble up from time to time. Forgiving takes a long time – it’s a choice that you have to choose each time those feelings creep up on you. Forgive your friend, their self-harm is not your fault, it’s not something you could do anything to stop and it’s not yours to carry.
Chances are, they didn’t want or mean to hurt you. Often people who are struggling with self-harm carry huge bags of guilt and they might be harming their bodies as they don’t want to hurt anyone emotionally.
It takes a great deal of maturity to be able to let go of your own hurt and put yourself in someone else’s shoes: today, on Self-harm Awareness Day, take some time to think about forgiving your friend and consider what it might be like to walk in their shoes.
As a friend your role is to support and get your friend to get some help from people trained to do so; if you want to, why don’t you and your friend sign up together to our Alumina support programme?
Whether you are self-harming, or are friends with someone who is - you are never alone.
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.
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