WEBVTT
1
00:00:11.759 --> 00:00:14.949
Self-harm is a difficult part of mental illness to talk
2
00:00:14.980 --> 00:00:17.570
about because there is a lot of negative stigma that
3
00:00:17.609 --> 00:00:21.730
goes along with it. Many individuals struggle with self-harm but
4
00:00:21.769 --> 00:00:24.109
are unsure of how to cope with it or deal
5
00:00:24.149 --> 00:00:28.390
with it. Since they are often insecure and uncomfortable talking
6
00:00:28.449 --> 00:00:31.910
about it, they seldom receive the answers and support they need.
7
00:00:33.030 --> 00:00:36.049
We're here to help you end that stigma and to
8
00:00:36.130 --> 00:00:38.950
give you the advice and resources you might need to
9
00:00:38.990 --> 00:00:44.759
go from self-harm to self-care. Self-harm is defined as the
10
00:00:44.820 --> 00:00:50.420
deliberate and voluntary physical self-injury that is not life-threatening and
11
00:00:50.560 --> 00:00:55.750
is without any conscious suicidal intent. While self-injury can be
12
00:00:55.950 --> 00:01:02.250
almost synonymous with self-mutilation and other phrases, the important part
13
00:01:02.310 --> 00:01:06.849
here is the intent. Self-harm is often used as a
14
00:01:06.890 --> 00:01:11.379
coping mechanism to deal with physical mental disorders such as
15
00:01:11.540 --> 00:01:19.849
anorexia nervosa, depression, borderline personality disorder, general anxiety disorder, and more.
16
00:01:20.590 --> 00:01:24.890
Physical pain is used to combat the overwhelming emotions building
17
00:01:24.969 --> 00:01:28.590
up in one's mind and to relieve the stress that
18
00:01:28.670 --> 00:01:33.640
cannot be easily soothed. When a person has a physical injury,
19
00:01:34.239 --> 00:01:36.859
there are obvious things we know to do to get
20
00:01:36.939 --> 00:01:39.420
rid of the pain. For example, if you have a
21
00:01:39.519 --> 00:01:42.459
cut and are bleeding, you are taught to apply pressure
22
00:01:42.500 --> 00:01:45.890
to stop the blood, to put some basitricin on it,
23
00:01:46.060 --> 00:01:49.840
and to cover it with a band-aid. Unfortunately, mom and
24
00:01:49.879 --> 00:01:52.409
dad probably never taught you how to deal with your
25
00:01:52.489 --> 00:01:58.730
persistent excitrential crisis and unbearable panic attacks. Those who self-harm
26
00:01:59.150 --> 00:02:02.150
might feel loss and are not sure what to do
27
00:02:02.230 --> 00:02:04.840
when there's mental pain, but they know how to deal
28
00:02:04.879 --> 00:02:07.620
with physical pain. By dealing with the type of pain
29
00:02:07.640 --> 00:02:11.870
they're confident in dealing with, they feel more in control
30
00:02:12.210 --> 00:02:15.590
for a while and feel they've dealt with the emotional
31
00:02:15.629 --> 00:02:20.889
pain until it bubbles up again. As self-harm is becoming
32
00:02:20.930 --> 00:02:24.729
an unfortunately more common way of relieving pain in young adults,
33
00:02:25.370 --> 00:02:29.069
it's important to find other healthy coping methods to use instead.
34
00:02:30.030 --> 00:02:33.310
The following methods have been tested and confirmed to work
35
00:02:33.400 --> 00:02:37.819
for many previous self-harmers. If you're feeling an urge to harm,
36
00:02:38.439 --> 00:02:41.620
try screaming. Either into a pillow or in a place
37
00:02:41.639 --> 00:02:44.389
where no one will hear it and think you're in danger.
38
00:02:45.009 --> 00:02:47.509
It really helps to take a deep breath and scream
39
00:02:47.750 --> 00:02:51.969
everything out. It may seem silly or weird, but it'll
40
00:02:52.009 --> 00:02:56.150
definitely help to take some of the stress away. Try exercising.
41
00:02:56.650 --> 00:03:01.030
Jumping jacks, running, etc. Exercising has been known to release
42
00:03:01.129 --> 00:03:05.719
chemicals in the brain that make individuals generally happier. So
43
00:03:05.800 --> 00:03:09.330
although it may seem hard, go outside for a brisk
44
00:03:09.389 --> 00:03:13.270
walk away from sharp objects while you cool down. Pay
45
00:03:13.349 --> 00:03:16.150
close attention to the sensation of your feet on the
46
00:03:16.189 --> 00:03:19.310
ground and the wind on your face, as well as
47
00:03:19.409 --> 00:03:24.740
noticing everything around you with intense observation. Try squeezing ice.
48
00:03:25.400 --> 00:03:28.219
This sensation is similar to the sudden shock of pain
49
00:03:28.580 --> 00:03:33.409
that comes with self-injury, It will also relieve feelings enough
50
00:03:33.449 --> 00:03:38.090
to clear your mind from wanting to self-harm. Try drawing
51
00:03:38.150 --> 00:03:41.409
on body parts with red ink over where you want
52
00:03:41.430 --> 00:03:45.879
to injure. Alternatively, put stickers on where you want to injure.
53
00:03:46.580 --> 00:03:50.039
The point is to turn skin into art that you
54
00:03:50.080 --> 00:03:53.139
wouldn't want to damage or change your outlook on the
55
00:03:53.219 --> 00:03:58.080
visual stimulation of injury. Try playing loud music and having
56
00:03:58.139 --> 00:04:02.000
a dance party. Lock your door, shut your windows, and
57
00:04:02.080 --> 00:04:05.860
blast your favorite song and dance like crazy. Just try
58
00:04:05.900 --> 00:04:08.379
to drown out the pain in the music and let
59
00:04:08.580 --> 00:04:13.150
out your stress through body movements. Try cutting or ripping
60
00:04:13.210 --> 00:04:16.850
apart a piece of cloth or paper. Try punching a
61
00:04:16.889 --> 00:04:20.870
pillow or a punching bag. Throw a pillow against the
62
00:04:20.930 --> 00:04:26.569
floor or an empty wall. Try cleaning the bathroom or kitchen, etc.
63
00:04:27.250 --> 00:04:30.709
Try stomping around in heavy shoes or jump around in them.
64
00:04:31.610 --> 00:04:35.089
If you have a pet, pet them. Try taking a
65
00:04:35.149 --> 00:04:38.910
cold bath. This is similar to squeezing ice, but more intense.
66
00:04:39.750 --> 00:04:42.870
This will definitely alert your senses and provide a very
67
00:04:42.930 --> 00:04:47.480
similar but healthy distraction. Try watching your favorite movie or
68
00:04:47.569 --> 00:04:50.620
TV show. This is similar to that of listening to
69
00:04:50.639 --> 00:04:53.540
your favorite song. You want to drown yourself in something
70
00:04:53.579 --> 00:04:55.920
you know you love and you know makes you happy.
71
00:04:56.920 --> 00:05:00.069
If the physical methods don't work, or you feel like
72
00:05:00.110 --> 00:05:04.550
you may self-harm soon but aren't quite there yet, intrapersonal
73
00:05:04.649 --> 00:05:07.930
methods are used to train the mind to cope with
74
00:05:07.970 --> 00:05:13.759
these feelings before they escalate. Focus on breathing exercises or meditation.
75
00:05:14.660 --> 00:05:18.300
One individual shared their experience with meditation here with us.
76
00:05:19.540 --> 00:05:22.759
Every single mental health professional I've been to or spoken
77
00:05:22.819 --> 00:05:27.170
to has always stressed in the importance of meditation. For
78
00:05:27.189 --> 00:05:30.439
the longest time, I wasn't convinced. Then I downloaded a
79
00:05:30.509 --> 00:05:33.779
guided meditation app on my phone on the recommendation of
80
00:05:33.839 --> 00:05:36.180
a friend, and I found that it helped more than
81
00:05:36.339 --> 00:05:40.379
any other coping mechanism I've ever tried. People think the
82
00:05:40.439 --> 00:05:43.160
point in meditation is to clear your mind, but in
83
00:05:43.220 --> 00:05:46.800
fact that's literally quite impossible to do. Even the most
84
00:05:47.040 --> 00:05:52.550
trained meditators can't truly clear their minds. Meditation is used
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00:05:52.750 --> 00:05:57.209
as a distraction to concentrate on something intently and focus
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your body to feel everything. By allowing yourself to feel it,
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00:06:01.360 --> 00:06:06.399
you subsequently relax. It's an amazing coping mechanism, and if
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00:06:06.480 --> 00:06:08.980
you can have the sound of waves or a campfire
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00:06:09.019 --> 00:06:12.329
crackling sound in your ears while doing it, it's even
90
00:06:12.370 --> 00:06:17.149
more relaxing and distracting from your current mindset. Try writing
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00:06:17.189 --> 00:06:20.689
out your feelings. This works for some, but also you
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00:06:20.769 --> 00:06:24.399
must recognize if it doesn't work for you. Sometimes writing
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00:06:24.439 --> 00:06:27.959
causes people to relive past stresses instead of coping with
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00:06:28.019 --> 00:06:31.379
current ones. If you do want to try writing, here
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00:06:31.439 --> 00:06:34.779
are some ways to write out your feelings. Keep a journal.
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Write on yourself. Ask yourself questions. Sometimes it's important to
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be a third-party voice to your brain and try to
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analyze things. Think, I feel this right now. Why do
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I feel this way? What brought this on? How can
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I avoid this coming on again? These are the true
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ways to be able to combat your mental illnesses. and
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eventually overcome these horrid thoughts. Make a list of all
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of your positive aspects. Anything counts for this. You can
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put down something as great as, I love my eyes,
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or I love the way I look in that one
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blue dress, or I like that I can make babies smile.
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Or even something like, I like how dedicated I am
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to watching this one show for hours at a time
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on Netflix. It may seem silly, but it'll be fun
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to add to over time. and it'll be nice to
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00:07:27.259 --> 00:07:30.939
look at when you're feeling horrible or bad about yourself. Hobbies,
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like playing an instrument, baking, knitting, etc. If the smell
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of cupcakes brings you bliss, maybe you want to bake
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them when you're feeling down. If part of your stress
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is food-related, you could make them for a neighbor, a friend,
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or family member. Trust us, no one will ever complain
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or ask why you made them a yummy dessert. List
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the many uses of a specific object. Look at that
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brick lying in your backyard, or that plastic bag lying
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on the floor, or that flower in your front yard.
121
00:08:02.639 --> 00:08:06.220
What could it be used for, besides the obvious? This
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is a great coping mechanism because it gets the creative
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wheels in your brain turning and thinking outside the box,
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which takes a lot of concentration and focus. It also
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helps you to view things from outside the norm, which
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can be applied to your own insecurities. Take photos. Go
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00:08:24.199 --> 00:08:26.740
to a local park and take pictures of the flowers,
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00:08:26.779 --> 00:08:29.779
the trees, and the sky. It's peaceful and you can
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00:08:29.819 --> 00:08:33.929
have them to look at later. Nature definitely helps relieve
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00:08:34.090 --> 00:08:39.350
anxious and depressive thoughts. Get involved in the community. Do
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00:08:39.370 --> 00:08:42.330
you love dogs but can't own one because your landlord
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00:08:42.389 --> 00:08:46.100
won't allow it? Go volunteer at a local animal shelter.
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It will give your heart great joy to help out
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dogs and cats who need some extra love. and can
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00:08:52.190 --> 00:08:56.279
rejuvenate your sense of purpose in life. Reach out to
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00:08:56.320 --> 00:09:02.039
a friend or family member to talk. This is essential.
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00:09:02.659 --> 00:09:05.279
A reason why a lot of people self-harm is because
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00:09:05.320 --> 00:09:08.419
they don't have any kind of support system. Although it
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00:09:08.460 --> 00:09:10.899
may seem scary to tell a close friend or family member,
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you can't go through this alone. No one expects you
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00:09:14.830 --> 00:09:17.070
to go through this alone, and no one will blame
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00:09:17.090 --> 00:09:20.460
you for asking for help. We assure you. Any of
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00:09:20.500 --> 00:09:24.080
your close friends or family members would 100% rather you
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00:09:24.139 --> 00:09:27.259
reach out to them and confide in them, which they'll
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00:09:27.299 --> 00:09:30.899
totally feel honored by, than have you get hurt. If
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00:09:30.940 --> 00:09:33.759
you're a self-harmer, we hope that these tips will help
147
00:09:33.799 --> 00:09:36.679
you in your journey. Know that you are not alone.
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00:09:37.370 --> 00:09:41.309
That others experience the same things you're feeling. And that
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00:09:41.330 --> 00:09:45.389
there's no shame in asking for a little help. And
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00:09:45.429 --> 00:09:47.990
that's that. Thank you so much for watching our video.
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00:09:48.509 --> 00:09:50.639
I'm Ashley. You can follow me on some of my
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00:09:50.700 --> 00:09:54.169
socials down below. Be sure to follow Psych2Go on any
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00:09:54.220 --> 00:09:58.009
of these platforms. Take care of yourself, and we'll see
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00:09:58.049 --> 00:09:58.840
you in the next video.
1
00:00:11.759 --> 00:00:14.949
Self-harm is a difficult part of mental illness to talk
2
00:00:14.980 --> 00:00:17.570
about because there is a lot of negative stigma that
3
00:00:17.609 --> 00:00:21.730
goes along with it. Many individuals struggle with self-harm but
4
00:00:21.769 --> 00:00:24.109
are unsure of how to cope with it or deal
5
00:00:24.149 --> 00:00:28.390
with it. Since they are often insecure and uncomfortable talking
6
00:00:28.449 --> 00:00:31.910
about it, they seldom receive the answers and support they need.
7
00:00:33.030 --> 00:00:36.049
We're here to help you end that stigma and to
8
00:00:36.130 --> 00:00:38.950
give you the advice and resources you might need to
9
00:00:38.990 --> 00:00:44.759
go from self-harm to self-care. Self-harm is defined as the
10
00:00:44.820 --> 00:00:50.420
deliberate and voluntary physical self-injury that is not life-threatening and
11
00:00:50.560 --> 00:00:55.750
is without any conscious suicidal intent. While self-injury can be
12
00:00:55.950 --> 00:01:02.250
almost synonymous with self-mutilation and other phrases, the important part
13
00:01:02.310 --> 00:01:06.849
here is the intent. Self-harm is often used as a
14
00:01:06.890 --> 00:01:11.379
coping mechanism to deal with physical mental disorders such as
15
00:01:11.540 --> 00:01:19.849
anorexia nervosa, depression, borderline personality disorder, general anxiety disorder, and more.
16
00:01:20.590 --> 00:01:24.890
Physical pain is used to combat the overwhelming emotions building
17
00:01:24.969 --> 00:01:28.590
up in one's mind and to relieve the stress that
18
00:01:28.670 --> 00:01:33.640
cannot be easily soothed. When a person has a physical injury,
19
00:01:34.239 --> 00:01:36.859
there are obvious things we know to do to get
20
00:01:36.939 --> 00:01:39.420
rid of the pain. For example, if you have a
21
00:01:39.519 --> 00:01:42.459
cut and are bleeding, you are taught to apply pressure
22
00:01:42.500 --> 00:01:45.890
to stop the blood, to put some basitricin on it,
23
00:01:46.060 --> 00:01:49.840
and to cover it with a band-aid. Unfortunately, mom and
24
00:01:49.879 --> 00:01:52.409
dad probably never taught you how to deal with your
25
00:01:52.489 --> 00:01:58.730
persistent excitrential crisis and unbearable panic attacks. Those who self-harm
26
00:01:59.150 --> 00:02:02.150
might feel loss and are not sure what to do
27
00:02:02.230 --> 00:02:04.840
when there's mental pain, but they know how to deal
28
00:02:04.879 --> 00:02:07.620
with physical pain. By dealing with the type of pain
29
00:02:07.640 --> 00:02:11.870
they're confident in dealing with, they feel more in control
30
00:02:12.210 --> 00:02:15.590
for a while and feel they've dealt with the emotional
31
00:02:15.629 --> 00:02:20.889
pain until it bubbles up again. As self-harm is becoming
32
00:02:20.930 --> 00:02:24.729
an unfortunately more common way of relieving pain in young adults,
33
00:02:25.370 --> 00:02:29.069
it's important to find other healthy coping methods to use instead.
34
00:02:30.030 --> 00:02:33.310
The following methods have been tested and confirmed to work
35
00:02:33.400 --> 00:02:37.819
for many previous self-harmers. If you're feeling an urge to harm,
36
00:02:38.439 --> 00:02:41.620
try screaming. Either into a pillow or in a place
37
00:02:41.639 --> 00:02:44.389
where no one will hear it and think you're in danger.
38
00:02:45.009 --> 00:02:47.509
It really helps to take a deep breath and scream
39
00:02:47.750 --> 00:02:51.969
everything out. It may seem silly or weird, but it'll
40
00:02:52.009 --> 00:02:56.150
definitely help to take some of the stress away. Try exercising.
41
00:02:56.650 --> 00:03:01.030
Jumping jacks, running, etc. Exercising has been known to release
42
00:03:01.129 --> 00:03:05.719
chemicals in the brain that make individuals generally happier. So
43
00:03:05.800 --> 00:03:09.330
although it may seem hard, go outside for a brisk
44
00:03:09.389 --> 00:03:13.270
walk away from sharp objects while you cool down. Pay
45
00:03:13.349 --> 00:03:16.150
close attention to the sensation of your feet on the
46
00:03:16.189 --> 00:03:19.310
ground and the wind on your face, as well as
47
00:03:19.409 --> 00:03:24.740
noticing everything around you with intense observation. Try squeezing ice.
48
00:03:25.400 --> 00:03:28.219
This sensation is similar to the sudden shock of pain
49
00:03:28.580 --> 00:03:33.409
that comes with self-injury, It will also relieve feelings enough
50
00:03:33.449 --> 00:03:38.090
to clear your mind from wanting to self-harm. Try drawing
51
00:03:38.150 --> 00:03:41.409
on body parts with red ink over where you want
52
00:03:41.430 --> 00:03:45.879
to injure. Alternatively, put stickers on where you want to injure.
53
00:03:46.580 --> 00:03:50.039
The point is to turn skin into art that you
54
00:03:50.080 --> 00:03:53.139
wouldn't want to damage or change your outlook on the
55
00:03:53.219 --> 00:03:58.080
visual stimulation of injury. Try playing loud music and having
56
00:03:58.139 --> 00:04:02.000
a dance party. Lock your door, shut your windows, and
57
00:04:02.080 --> 00:04:05.860
blast your favorite song and dance like crazy. Just try
58
00:04:05.900 --> 00:04:08.379
to drown out the pain in the music and let
59
00:04:08.580 --> 00:04:13.150
out your stress through body movements. Try cutting or ripping
60
00:04:13.210 --> 00:04:16.850
apart a piece of cloth or paper. Try punching a
61
00:04:16.889 --> 00:04:20.870
pillow or a punching bag. Throw a pillow against the
62
00:04:20.930 --> 00:04:26.569
floor or an empty wall. Try cleaning the bathroom or kitchen, etc.
63
00:04:27.250 --> 00:04:30.709
Try stomping around in heavy shoes or jump around in them.
64
00:04:31.610 --> 00:04:35.089
If you have a pet, pet them. Try taking a
65
00:04:35.149 --> 00:04:38.910
cold bath. This is similar to squeezing ice, but more intense.
66
00:04:39.750 --> 00:04:42.870
This will definitely alert your senses and provide a very
67
00:04:42.930 --> 00:04:47.480
similar but healthy distraction. Try watching your favorite movie or
68
00:04:47.569 --> 00:04:50.620
TV show. This is similar to that of listening to
69
00:04:50.639 --> 00:04:53.540
your favorite song. You want to drown yourself in something
70
00:04:53.579 --> 00:04:55.920
you know you love and you know makes you happy.
71
00:04:56.920 --> 00:05:00.069
If the physical methods don't work, or you feel like
72
00:05:00.110 --> 00:05:04.550
you may self-harm soon but aren't quite there yet, intrapersonal
73
00:05:04.649 --> 00:05:07.930
methods are used to train the mind to cope with
74
00:05:07.970 --> 00:05:13.759
these feelings before they escalate. Focus on breathing exercises or meditation.
75
00:05:14.660 --> 00:05:18.300
One individual shared their experience with meditation here with us.
76
00:05:19.540 --> 00:05:22.759
Every single mental health professional I've been to or spoken
77
00:05:22.819 --> 00:05:27.170
to has always stressed in the importance of meditation. For
78
00:05:27.189 --> 00:05:30.439
the longest time, I wasn't convinced. Then I downloaded a
79
00:05:30.509 --> 00:05:33.779
guided meditation app on my phone on the recommendation of
80
00:05:33.839 --> 00:05:36.180
a friend, and I found that it helped more than
81
00:05:36.339 --> 00:05:40.379
any other coping mechanism I've ever tried. People think the
82
00:05:40.439 --> 00:05:43.160
point in meditation is to clear your mind, but in
83
00:05:43.220 --> 00:05:46.800
fact that's literally quite impossible to do. Even the most
84
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trained meditators can't truly clear their minds. Meditation is used
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as a distraction to concentrate on something intently and focus
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your body to feel everything. By allowing yourself to feel it,
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you subsequently relax. It's an amazing coping mechanism, and if
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you can have the sound of waves or a campfire
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crackling sound in your ears while doing it, it's even
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more relaxing and distracting from your current mindset. Try writing
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out your feelings. This works for some, but also you
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must recognize if it doesn't work for you. Sometimes writing
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causes people to relive past stresses instead of coping with
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current ones. If you do want to try writing, here
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are some ways to write out your feelings. Keep a journal.
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Write on yourself. Ask yourself questions. Sometimes it's important to
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be a third-party voice to your brain and try to
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analyze things. Think, I feel this right now. Why do
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I feel this way? What brought this on? How can
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I avoid this coming on again? These are the true
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ways to be able to combat your mental illnesses. and
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eventually overcome these horrid thoughts. Make a list of all
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of your positive aspects. Anything counts for this. You can
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put down something as great as, I love my eyes,
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or I love the way I look in that one
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blue dress, or I like that I can make babies smile.
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Or even something like, I like how dedicated I am
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to watching this one show for hours at a time
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on Netflix. It may seem silly, but it'll be fun
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to add to over time. and it'll be nice to
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look at when you're feeling horrible or bad about yourself. Hobbies,
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like playing an instrument, baking, knitting, etc. If the smell
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of cupcakes brings you bliss, maybe you want to bake
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them when you're feeling down. If part of your stress
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is food-related, you could make them for a neighbor, a friend,
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or family member. Trust us, no one will ever complain
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or ask why you made them a yummy dessert. List
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the many uses of a specific object. Look at that
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brick lying in your backyard, or that plastic bag lying
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on the floor, or that flower in your front yard.
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What could it be used for, besides the obvious? This
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is a great coping mechanism because it gets the creative
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wheels in your brain turning and thinking outside the box,
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which takes a lot of concentration and focus. It also
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helps you to view things from outside the norm, which
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can be applied to your own insecurities. Take photos. Go
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to a local park and take pictures of the flowers,
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the trees, and the sky. It's peaceful and you can
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have them to look at later. Nature definitely helps relieve
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anxious and depressive thoughts. Get involved in the community. Do
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you love dogs but can't own one because your landlord
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won't allow it? Go volunteer at a local animal shelter.
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It will give your heart great joy to help out
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dogs and cats who need some extra love. and can
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rejuvenate your sense of purpose in life. Reach out to
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a friend or family member to talk. This is essential.
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A reason why a lot of people self-harm is because
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they don't have any kind of support system. Although it
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may seem scary to tell a close friend or family member,
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you can't go through this alone. No one expects you
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to go through this alone, and no one will blame
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you for asking for help. We assure you. Any of
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your close friends or family members would 100% rather you
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reach out to them and confide in them, which they'll
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totally feel honored by, than have you get hurt. If
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you're a self-harmer, we hope that these tips will help
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you in your journey. Know that you are not alone.
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That others experience the same things you're feeling. And that
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there's no shame in asking for a little help. And
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that's that. Thank you so much for watching our video.
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I'm Ashley. You can follow me on some of my
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socials down below. Be sure to follow Psych2Go on any
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of these platforms. Take care of yourself, and we'll see
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you in the next video.
