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Self-Harm and Self-Care Tips on How To Cope · A Capture Deep Vibs A Positive Space For Inspiration And Embracing Of Heart

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  Speaker 1: Self-harm is a difficult part of mental illness to talk
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  Speaker 1: about because there is a lot of negative stigma that
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  Speaker 1: goes along with it. Many individuals struggle with self-harm but
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  Speaker 1: are unsure of how to cope with it or deal
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  Speaker 1: with it. Since they are often insecure and uncomfortable talking
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  Speaker 1: about it, they seldom receive the answers and support they need.
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  Speaker 1: We're here to help you end that stigma and to
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  Speaker 1: give you the advice and resources you might need to
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  Speaker 1: go from self-harm to self-care. Self-harm is defined as the
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  Speaker 1: deliberate and voluntary physical self-injury that is not life-threatening and
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  Speaker 1: is without any conscious suicidal intent. While self-injury can be
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  Speaker 1: almost synonymous with self-mutilation and other phrases, the important part
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  Speaker 1: here is the intent. Self-harm is often used as a
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  Speaker 1: coping mechanism to deal with physical mental disorders such as
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  Speaker 1: anorexia nervosa, depression, borderline personality disorder, general anxiety disorder, and more.
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  Speaker 1: Physical pain is used to combat the overwhelming emotions building
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  Speaker 1: up in one's mind and to relieve the stress that
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  Speaker 1: cannot be easily soothed. When a person has a physical injury,
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  Speaker 1: there are obvious things we know to do to get
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  Speaker 1: rid of the pain. For example, if you have a
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  Speaker 1: cut and are bleeding, you are taught to apply pressure
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  Speaker 1: to stop the blood, to put some basitricin on it,
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  Speaker 1: and to cover it with a band-aid. Unfortunately, mom and
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  Speaker 1: dad probably never taught you how to deal with your
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  Speaker 1: persistent excitrential crisis and unbearable panic attacks. Those who self-harm
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  Speaker 1: might feel loss and are not sure what to do
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  Speaker 1: when there's mental pain, but they know how to deal
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  Speaker 1: with physical pain. By dealing with the type of pain
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  Speaker 1: they're confident in dealing with, they feel more in control
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  Speaker 1: for a while and feel they've dealt with the emotional
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  Speaker 1: pain until it bubbles up again. As self-harm is becoming
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  Speaker 1: an unfortunately more common way of relieving pain in young adults,
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  Speaker 1: it's important to find other healthy coping methods to use instead.
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  Speaker 1: The following methods have been tested and confirmed to work
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  Speaker 1: for many previous self-harmers. If you're feeling an urge to harm,
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  Speaker 1: try screaming. Either into a pillow or in a place
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  Speaker 1: where no one will hear it and think you're in danger.
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  Speaker 1: It really helps to take a deep breath and scream
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  Speaker 1: everything out. It may seem silly or weird, but it'll
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  Speaker 1: definitely help to take some of the stress away. Try exercising.
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  Speaker 1: Jumping jacks, running, etc. Exercising has been known to release
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  Speaker 1: chemicals in the brain that make individuals generally happier. So
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  Speaker 1: although it may seem hard, go outside for a brisk
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  Speaker 1: walk away from sharp objects while you cool down. Pay
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  Speaker 1: close attention to the sensation of your feet on the
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  Speaker 1: ground and the wind on your face, as well as
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  Speaker 1: noticing everything around you with intense observation. Try squeezing ice.
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  Speaker 1: This sensation is similar to the sudden shock of pain
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  Speaker 1: that comes with self-injury, It will also relieve feelings enough
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  Speaker 1: to clear your mind from wanting to self-harm. Try drawing
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  Speaker 1: on body parts with red ink over where you want
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  Speaker 1: to injure. Alternatively, put stickers on where you want to injure.
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  Speaker 1: The point is to turn skin into art that you
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  Speaker 1: wouldn't want to damage or change your outlook on the
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  Speaker 1: visual stimulation of injury. Try playing loud music and having
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  Speaker 1: a dance party. Lock your door, shut your windows, and
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  Speaker 1: blast your favorite song and dance like crazy. Just try
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  Speaker 1: to drown out the pain in the music and let
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  Speaker 1: out your stress through body movements. Try cutting or ripping
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  Speaker 1: apart a piece of cloth or paper. Try punching a
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  Speaker 1: pillow or a punching bag. Throw a pillow against the
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  Speaker 1: floor or an empty wall. Try cleaning the bathroom or kitchen, etc.
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  Speaker 1: Try stomping around in heavy shoes or jump around in them.
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  Speaker 1: If you have a pet, pet them. Try taking a
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  Speaker 1: cold bath. This is similar to squeezing ice, but more intense.
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  Speaker 1: This will definitely alert your senses and provide a very
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  Speaker 1: similar but healthy distraction. Try watching your favorite movie or
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  Speaker 1: TV show. This is similar to that of listening to
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  Speaker 1: your favorite song. You want to drown yourself in something
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  Speaker 1: you know you love and you know makes you happy.
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  Speaker 1: If the physical methods don't work, or you feel like
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  Speaker 1: you may self-harm soon but aren't quite there yet, intrapersonal
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  Speaker 1: methods are used to train the mind to cope with
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  Speaker 1: these feelings before they escalate. Focus on breathing exercises or meditation.
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  Speaker 1: One individual shared their experience with meditation here with us.
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  Speaker 1: Every single mental health professional I've been to or spoken
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  Speaker 1: to has always stressed in the importance of meditation. For
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  Speaker 1: the longest time, I wasn't convinced. Then I downloaded a
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  Speaker 1: guided meditation app on my phone on the recommendation of
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  Speaker 1: a friend, and I found that it helped more than
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  Speaker 1: any other coping mechanism I've ever tried. People think the
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  Speaker 1: point in meditation is to clear your mind, but in
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  Speaker 1: fact that's literally quite impossible to do. Even the most
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  Speaker 1: trained meditators can't truly clear their minds. Meditation is used
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  Speaker 1: as a distraction to concentrate on something intently and focus
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  Speaker 1: your body to feel everything. By allowing yourself to feel it,
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  Speaker 1: you subsequently relax. It's an amazing coping mechanism, and if
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  Speaker 1: you can have the sound of waves or a campfire
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  Speaker 1: crackling sound in your ears while doing it, it's even
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  Speaker 1: more relaxing and distracting from your current mindset. Try writing
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  Speaker 1: out your feelings. This works for some, but also you
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  Speaker 1: must recognize if it doesn't work for you. Sometimes writing
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  Speaker 1: causes people to relive past stresses instead of coping with
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  Speaker 1: current ones. If you do want to try writing, here
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  Speaker 1: are some ways to write out your feelings. Keep a journal.
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  Speaker 1: Write on yourself. Ask yourself questions. Sometimes it's important to
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  Speaker 1: be a third-party voice to your brain and try to
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  Speaker 1: analyze things. Think, I feel this right now. Why do
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  Speaker 1: I feel this way? What brought this on? How can
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  Speaker 1: I avoid this coming on again? These are the true
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  Speaker 1: ways to be able to combat your mental illnesses. and
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  Speaker 1: eventually overcome these horrid thoughts. Make a list of all
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  Speaker 1: of your positive aspects. Anything counts for this. You can
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  Speaker 1: put down something as great as, I love my eyes,
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  Speaker 1: or I love the way I look in that one
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  Speaker 1: blue dress, or I like that I can make babies smile.
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  Speaker 1: Or even something like, I like how dedicated I am
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  Speaker 1: to watching this one show for hours at a time
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  Speaker 1: on Netflix. It may seem silly, but it'll be fun
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  Speaker 1: to add to over time. and it'll be nice to
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  Speaker 1: look at when you're feeling horrible or bad about yourself. Hobbies,
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  Speaker 1: like playing an instrument, baking, knitting, etc. If the smell
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  Speaker 1: of cupcakes brings you bliss, maybe you want to bake
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  Speaker 1: them when you're feeling down. If part of your stress
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  Speaker 1: is food-related, you could make them for a neighbor, a friend,
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  Speaker 1: or family member. Trust us, no one will ever complain
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  Speaker 1: or ask why you made them a yummy dessert. List
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  Speaker 1: the many uses of a specific object. Look at that
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  Speaker 1: brick lying in your backyard, or that plastic bag lying
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  Speaker 1: on the floor, or that flower in your front yard.
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  Speaker 1: What could it be used for, besides the obvious? This
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  Speaker 1: is a great coping mechanism because it gets the creative
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  Speaker 1: wheels in your brain turning and thinking outside the box,
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  Speaker 1: which takes a lot of concentration and focus. It also
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  Speaker 1: helps you to view things from outside the norm, which
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  Speaker 1: can be applied to your own insecurities. Take photos. Go
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  Speaker 1: to a local park and take pictures of the flowers,
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  Speaker 1: the trees, and the sky. It's peaceful and you can
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  Speaker 1: have them to look at later. Nature definitely helps relieve
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  Speaker 1: anxious and depressive thoughts. Get involved in the community. Do
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  Speaker 1: you love dogs but can't own one because your landlord
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  Speaker 1: won't allow it? Go volunteer at a local animal shelter.
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  Speaker 1: It will give your heart great joy to help out
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  Speaker 1: dogs and cats who need some extra love. and can
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  Speaker 1: rejuvenate your sense of purpose in life. Reach out to
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  Speaker 1: a friend or family member to talk. This is essential.
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  Speaker 1: A reason why a lot of people self-harm is because
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  Speaker 1: they don't have any kind of support system. Although it
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  Speaker 1: may seem scary to tell a close friend or family member,
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  Speaker 1: you can't go through this alone. No one expects you
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  Speaker 1: to go through this alone, and no one will blame
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  Speaker 1: you for asking for help. We assure you. Any of
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  Speaker 1: your close friends or family members would 100% rather you
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  Speaker 1: reach out to them and confide in them, which they'll
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  Speaker 1: totally feel honored by, than have you get hurt. If
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  Speaker 1: you're a self-harmer, we hope that these tips will help
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  Speaker 1: you in your journey. Know that you are not alone.
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  Speaker 1: That others experience the same things you're feeling. And that
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  Speaker 1: there's no shame in asking for a little help. And
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  Speaker 1: that's that. Thank you so much for watching our video.
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  Speaker 1: I'm Ashley. You can follow me on some of my
• 9:50
  Speaker 1: socials down below. Be sure to follow Psych2Go on any
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  Speaker 1: of these platforms. Take care of yourself, and we'll see
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  Speaker 1: you in the next video.