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Understanding self-harm

18 Nov 2018

Self-harm is not an illness; it is coping mechanism sought out by some people in difficult situations. An information sharing session on ‘Understanding Self Harm’ conducted by Nivendra Uduman, Counselling Psychologist was held on 10 November at the Royal College Union Skills Centre, Royal College, Colombo 7. The two-hour session was aimed at helping people understand what self-harm is, who may go through it and why, the types of self-harm, the warning signs that we should look out for, what immediate action has to be taken, how to support someone going through self-harm, how to cope with self-harm and the ways and means of surviving a crisis. Nivendra Uduman stated: “This is a workshop that is aimed to educate people on self-harm; it is important to learn how to handle it in a calm manner without judgement.” Who is at risk and why? After getting input from the attendees on their understanding and ideas about self-harm, the session started. Talking about why people self-harm, Nivendra said that intense feelings, pressure or anxiety, the need to communicate feelings, coping with pain and self-loathing are some of the reasons why one may be drawn to self-harm. Self-harm, although, often portrayed by the media simply as cutting, expands to biting, burning/scalding/branding/picking at skin, breaking bones, head banging, ingesting toxic substances or even overdosing. Some of the warning signs to pick up on, if your loved ones are going through this are: low moods, frequent mood fluctuations, negative life events, change in appetite and sleep, low self-esteem, isolation, feelings of worthlessness, intense anger, unexplained cuts and bruises, burns or marks and unexplained smell of disinfectant. First-aid and emergencies Advice to caretakers if your loved ones have gone through self-harm would be; to talk to the person in a calm manner, help them calm down using slow breathing techniques, calmly examine wounds and determine severity, take action based on severity and ask about suicidal thoughts. When asking about suicide Nivendra says that, it is important to phrase it in a clear and unintimidating manner like: “people who are going through similar things can sometimes feel that life is not worth living anymore. Have you been feeling this way? Are you having thoughts about suicide?” In case of emergencies or serious injuries, call 1990 and request for an ambulance, apply pressure on bleeding with a clean pad and place the person in recovery position until the ambulance arrives. Recovery position is when the body is placed facing downwards and slightly to the side, supported by the bent limbs. Self-care and coping Several coping mechanisms were discussed for those who self-harm because of feelings of disconnection and these included calling a friend, taking a cold shower, holding ice in your fist/rubbing ice on your wrist, chewing something very strong and practising grounding techniques. Coping mechanisms for those who self-harm to release tension and anger would be to engage in intense exercise, punch a cushion, scream as loud as you can, rip something up and make some noise. Coping mechanisms for those who self-harm to express pain and intense emotions could include starting a journal, writing down any negative feelings and ripping the paper apart, composing a poem/song about your feelings, drawing on your hands with a red maker and painting or drawing in general. For those who self-harm to self soothe, coping mechanisms include taking a hot shower, cuddling with a pet/human, wrapping yourself in a warm blanket, having a hot drink, massaging your neck/hands /feet and listening to calming music. Where to seek help Several helplines such as Sumithrayo: 011 2696666/0112692909, 1333, Shanthi Maragam: 0717639898 and NIMH: 1926 are available for those who are looking to reach out for help; they will support and guide you through difficult situations, so please seek help if needed.   By Pujanee Galappaththi

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