Always Hope.
Struggling with Self-Harm/ Cutting?
0
PERCENT of teens say they have intentionally injured themselves
START HERE: WATCH THIS VIDEO
I’m Struggling Now…
Click on How Your Feeling Right Now to See Practical Steps You Can Take In This Moment
Short-Term Support
I want Practical Tools to help me get through tough moments
You may not feel like harming right now, but it’s still tough. These strategies can help steady you, give you healthy outlets, and prepare you for difficult moments.
Ground Yourself:
Try deep breathing—exhale longer than you inhale
Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste
Listen to calming playlists or guided meditations
Find Healthy Distractions:
Draw, doodle, or color
Read, play a game, or watch a funny video
Exercise or go for a walk
Cook, bake, or do something with your hands
Express Feelings Safely:
Journal or write unsent letters
Rip paper, pop bubble wrap, or knead playdough
Record your thoughts on your phone and then delete them
Long-Term Healing
I’m looking for ways to get stronger and healthier for the future
Recovery doesn’t happen overnight—it takes practice, patience, and support. These ideas can help you understand your patterns, find hope, and create healthier ways to cope.
Understand Your Triggers and Urges
Track what happens before and after urges (using a notebook or app)
Notice what emotions, situations, or people spark the urge
Reflect gently on what helps or makes things harder
Create a Safety Plan
Write down warning signs you notice in yourself
List coping strategies that work for you
Save numbers of trusted friends, mentors, or crisis hotlines
Identify safe places you can go if needed
Remove or lock away items that could be used to harm
Build a Self-Care Box
Fill a small bag or box with things that comfort or distract you:
Photos of people or places you love
Art supplies, puzzles, or fidget toys
Cozy socks, blankets, or scented items
A playlist or audiobook
Notes of encouragement (even ones you write to yourself)
Practice Self-Compassion
Speak to yourself the way you’d encourage a friend
Write yourself a kind letter and re-read it when needed
Use affirmations: “I feel like hurting myself, but I’m choosing a safer way.”
Celebrate small wins—minutes, hours, or days without harm matter
Keep a list of things you like about yourself (ask a friend to help if needed)
Reach Out for Support
Talk with a trusted friend, family member, teacher, or mentor
Consider therapy or counseling for long-term healing
Use helplines or peer-support communities when you feel isolated
Handle Setbacks with Grace
If you slip back into self-harm, remind yourself it’s not failure
Reflect on what led up to it and what you might try next time
Recognize the progress you’ve made—every effort counts
Caring for Scars
How you see your scars is personal—some people embrace them, some cover them, some seek treatment
Do what helps you feel most comfortable in your own skin
If you feel angry or frustrated:
When the urge feels intense, you don’t have to face it alone. These ideas can help create space, ease the pressure, and keep you safe in the moment. Everyone’s different, so try what feels right for you.
Punch or hit a pillow
Squeeze a stress ball until your muscles release
Blast music that matches your energy
Tear up paper or an old notebook
Write or draw your anger, then crumple it up
If you feel sad or afraid:
When the urge feels intense, you don’t have to face it alone. These ideas can help create space, ease the pressure, and keep you safe in the moment. Everyone’s different, so try what feels right for you.
Wrap up in a blanket or hoodie
Hug a pet or stuffed animal
Go for a walk somewhere calming (with a friend if possible)
Journal your thoughts or record a short video/audio note
Let yourself cry or rest
Play soft or soothing music
Call or text someone you trust, or reach out to a helpline
If you feel the need for control:
When the urge feels intense, you don’t have to face it alone. These ideas can help create space, ease the pressure, and keep you safe in the moment. Everyone’s different, so try what feels right for you.
Clean or organize something small (set a timer if it helps)
Rearrange your space or declutter a drawer
Write down what’s on your mind, then shred or delete it
Try a creative outlet—coloring, doodling, knitting, gaming
Plant something or water a plant
If you feel numb or disconnected:
When the urge feels intense, you don’t have to face it alone. These ideas can help create space, ease the pressure, and keep you safe in the moment. Everyone’s different, so try what feels right for you.Splash your face with cold water or hold an ice cube
Open a window and feel the air on your skin
Hold objects with different textures and notice the sensation
Gently massage the area where you feel the urge to harm
Practice a grounding or mindfulness exercise
DISCLAIMER
Dean Sikes and those who work with our youmatter.us ministry are not licensed counselors or qualified for crisis service. The information we provide is for inspirational purposes only because we truly care. We are a non-profit organization and cannot provide any medical, psychological, diagnostic or treatment services. Our goal is simply to offer hope and encouragement and hopefully prevent suicide, injury or death, however we cannot guarantee these results. The diagnosis and treatment of depression and other psychiatric disorders should be performed by licensed health care professionals.
If you feel you are in crisis, please text or call the National Suicide Prevention Lifeline at 988. It is a free hotline that provides access to trained and caring telephone counselors, 24 hours a day, 7 days a week. If you are in an emergency, call 911 or go immediately to your nearest emergency room.
Also, we do try to answer letters and emails we receive. We simply cannot assume any obligation, legal or otherwise, to follow up with people. We are not staffed sufficiently to be responsible for correspondence not answered or delivered in a timely manner or for the final actions of someone receiving any of our correspondence.
The resources provided on this page are intended solely for informational and support purposes. While we have selected these links based on their potential to offer help and encouragement to those struggling with thoughts of suicide, we do not own, manage, or officially endorse the content of any external websites listed here. We are not responsible for the accuracy, effectiveness, or safety of these third-party resources. If you or someone you know is in immediate danger or experiencing a crisis, please contact emergency services or a qualified mental health professional right away.
Also note, suicide is never the answer. Where there is life, there is hope.