Self-harming behavior is often misunderstood. It can be wrongly labeled as a suicide attempt or a way to get attention. However, people engage in self-harming behavior for a variety of reasons, from trying to find relief from intense emotions to not having an outlet for their feelings.

Self-harm without suicidal intent is referred to as nonsuicidal self-injury. A study showed that almost 6% of adults reported a lifetime history of the behavior. This proves that you’re not alone, and you can work through it. Effective treatment and support can help you address the deeper issues contributing to your self-harming behavior and move forward in your mental health journey with alternative coping mechanisms.

Read on to learn possible reasons for self-harming behaviors as well as how to find support.

If you need immediate support, call or text 988, the 988 Suicide & Crisis Lifeline.

7 reasons for self-harming behavior 

While self-harming behavior, such as cutting, burning or scratching, isn’t always a suicide attempt, it is a sign of emotional distress and should be taken seriously.

There isn’t one specific cause of self-harming behavior. For many people, it develops over time as a learned coping strategy. Here are seven common reasons it may happen:

• To manage overwhelming emotions

When emotions feel like they’re taking over every part of your mind and body — such as anger, sadness, shame or anxiety — physical pain can feel easier to control than emotional pain. Self-harming behavior may temporarily reduce emotional intensity or create a sense of relief.

That relief, however, tends to be short-lived. The emotional distress often returns, sometimes stronger than before.

• To feel something during emotional numbness

Some people describe feeling “numb” or disconnected from themselves. In these moments, self-harming behavior can create a sensation that makes them feel real or grounded.

Emotional numbness is common in depression, trauma and chronic stress. It’s often the mind’s way of protecting you from overwhelming emotions, leading you to shut them out altogether.

• To express feelings that are hard to put into words

It’s possible that you find it difficult to describe your emotions, or you’ve been in environments where it’s looked down upon to discuss your feelings. 

If you haven’t been taught how to safely express emotions, self-harming behavior can become a form of communication. It may reflect internal pain that feels impossible to explain.

• To cope with trauma

Past trauma — including abuse, neglect or bullying — can increase the risk of self-harming behavior. Trauma can impact the nervous system and make emotional responses feel overwhelming or unpredictable. 

Self-injury may feel like a way to regain control in moments that feel chaotic or triggering. It can also make you feel like you’re able to take control of your own pain as opposed to the pain that others may have inflicted.

• To punish yourself

Feelings of guilt, shame or low self-worth can drive self-harming behavior. You may feel like you “deserve” pain or that harming yourself is a form of accountability for mistakes or perceived weaknesses.

These beliefs are painful — and treatable. They often stem from distorted thinking patterns that therapy can address to improve your self-image.

• To release tension or anger

For some people, self-harming behavior provides a physical release for built-up anger or frustration that can’t be safely expressed. It can function like a pressure valve, even though it ultimately causes more harm.

While anger is a natural human emotion that can’t always be ignored, learning safer ways to release anger is an important part of recovery.

• Because it has become a cycle

Self-harming behavior can become cyclical. The pattern often looks like:

• Emotional distress builds
• Self-harm occurs
• Temporary relief follows
• Shame or guilt increases
• Distress builds again

Over time, this cycle can feel difficult to break without structured support.

How to get support for self-harming behavior

Recovery from self-harming behavior is possible. Many people reduce or stop self-injury with the right level of care.

Here are evidence-based ways to get support:

• Individual therapy

Working one-on-one with a licensed mental health professional can help you:

• Identify triggers
• Build emotional regulation skills
• Challenge self-critical thoughts
• Develop healthier coping strategies

Therapies such as cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) have strong evidence for reducing self-harming behavior.

• Group therapy

Group therapy can reduce isolation and help you feel understood by others with similar experiences. Hearing others share openly can reduce shame and build connection.

You’ll also be able to share insight and ideas about coping mechanisms that have been effective for other people.

• Intensive outpatient program (IOP)

It’s possible that you need a higher level of support than what can be provided in regular outpatient therapy sessions, and that’s OK. An IOP offers structured support several days per week while allowing you to live at home. It incorporates individual and group therapy as well as medication management if needed.

• Partial hospitalization program (PHP)

A PHP provides an intensive structured program for people who would benefit from more intensive stabilization but don’t require inpatient hospitalization. It can also be a step-down level of care following an inpatient stay. 

Guidelight Health can provide support for your self-harm behavior

Self-harming behavior is a sign that you’re carrying more than you should have to carry alone. It doesn’t define you. It doesn’t mean you’re weak. And it doesn’t mean change is impossible. 

If you need more intensive care beyond what you’re receiving in outpatient therapy, our PHP and IOP (virtual and in-person) are options worth considering.

Everyone has a seat at Guidelight. Contact our team online or call us today for more information about self-harming behavior or to schedule an admissions appointment. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our local clinics.