Talking About Self-Harm – Video from Mind
What is self-harm? – Talking about mental health In this video from Mind, four individuals – Zainab, Lechelle, Debbie and Ben – openly share their
Surfing The Urge to Self-Harm
If you’re trying to resist self-harming, one powerful strategy can be to Surf the Urge: delay hurting yourself for short intervals of time, while allowing these intervals to build up until the urge subsides. This process can take practice, so try starting with small time increments and increasing them as you feel able.
How to Surf the Urge
When you feel an urge to self-harm, try to wait 5 minutes before you act. Then see if you can extend the time by. Keep holding off for 5-minute intervals. You’ll often find that the urge passes.
Be proud of the fact that you were able to delay hurting yourself by 5 minutes, as this can be a hard thing to do. You can always try the technique again when you next have urges to hurt yourself.
Distracting Yourself While Surfing the Urge
Some people surf the urge without using other techniques, while others find surfing the urge works best when used with additional distractions from self-harm. You could look at our Distractions and Alternatives resource for ideas, or use the Calm Harm App which is specifically designed to help people resist urges to self-harm.
If it helps, write down the techniques that worked for you when you were surfing the urge, and note how you were feeling in the moment. See if you can identify which distractions work for each emotion.
For example: ‘When I was feeling angry, instead of self-harming, I tried punching a pillow and screaming for 5 minutes’
- When I was feeling… I tried this…
- When I was feeling… I tried this…
- When I was feeling… I tried this…
- When I was feeling… I tried this…
Reducing or managing your self-harm can be a complex process. We encourage you to celebrate your successes and treat yourself with self-compassion if you experience setbacks. It may help to get in touch with our Listening Services to talk through your experiences as you go through this process. Remember, we’re here to support you.
Resources Archive
I want to stop hurting myself
Download PDF Resource A helpful guide to reducing and stopping self-harm. This resource can help you if you’re trying to stop self-harming. If you want to
Why do people self-harm?
Download PDF Resource A helpful guide to understanding some of the reasons for self-harm. There are many reasons someone might self-harm. Those reasons can change
What is self-harm?
Download PDF Resource A guide to understanding self-harm, for you or someone you care about. Please be aware this resource mentions ways people harm themselves. What
An Introduction to Mindfulness & Meditation
Download PDF Resource What is Mindfulness? Mindfulness is the practice of staying aware of the present moment and noticing thoughts and feelings as they come
First Aid for Self-Harm
Download PDF Resource This information is not meant to replace seeking medical advice or treatment. THERE IS NO SAFE LIMIT OR FIRST AID APPROACH FOR