iServi News | 15 November 2019 | Term 4, Week 5
This article is to help us care for and support people who use non suicidal self injury (self harm/self injury) as a maladaptive (harmful) way to cope with emotional pain.
Firstly I would like to state that the majority of people I have worked with who self injure are generally very tactile/kinaesthetic, meaning they like physical contact. Of course not all people who self injure are tactile, but a lot are, so a range of tactile (touch) based coping strategies may be really useful (more on this later).
I’m going to try and make this article as brief as possible, while providing as much info as I can.
Why do people self harm?
Physical and emotional pain both take a huge toll on our capacity to cope. But there is a big difference in the brains response between the two.
If we experience significant physical pain the brain responds by releasing endogenous opioids (similar to morphine) .
If we experience significant emotional pain the brain does not respond by releasing endogenous opioids, so the best we are often left with is the numbing effect of crying, not the soothing effects of the brains natural opioids.
That’s how self harm happens. It’s (amongst other things) a strategy used to change emotional pain into physical pain so the brain releases chemicals that help us cope.
Here are some coping strategies to a) help cope with emotional pain b) turn emotional pain into healthy/helpful physical pain and c) improve our overall levels of health, wellbeing and happiness.
A – Coping with Emotional Pain
- relaxation massage (soft or deep touch)
- water (shower, bath, ocean)
- epsom salt bath
- hugging
- patting pets (cat, dog, rabbit, bird)
- progressive muscle relaxation
- swimming at the pool or beach
- playing the drums
- walking in nature
- art
- dance
- photography
b) Turning Emotional Pain Into ‘Healthy’ Physical Pain
- remedial massage
- myofascial release
- high intensity interval training like CrossFit or F45 style training
- cold exposure (cold shower, ice bath, cryotherapy)
- heat exposure (sauna)
c) Health, Wellbeing and Happiness
- Compassion (the desire to alleviate the suffering of others)
- Generosity (giving without needing anyone to know or asking for anything in return)
- Gratitude (being grateful for the things we have and the things we don’t)
Of the above lists I want to highlight the benefits of playing the drums and swimming.
Here are some benefits of playing the drums:
- rhythm heals the brain
- rhythm enhances grey matter (good stuff) in the brain
- being totally engaged in rhythm feels amazing
- drumming improves coordination
- you can smash the drums with all your rage and they won’t break
- playing in sync with others is a great way to connect without having to speak
- it’s great exercise
Here are some benefits of swimming:
- being in water is deeply soothing
- when swimming we have to regulate our breathing
- when swimming we breathe with rhythm
- water provides some light resistance
- being under water is quiet
- it’s good quality cardiovascular exercise
A little more on coping…
The better we know ourselves the better we can design our coping strategies.
Here are some (free) great ways to learn more about ourselves:
Love Languages (Time, Service, Words, Gifts, Affection)
https://www.5lovelanguages.com/
Personality (MBTI)
https://www.16personalities.com/
Character Strengths
https://www.viacharacter.org/character-strengths
If you want to speak to someone for more information or support please call or visit:
- KidsHelpLine (1800 55 1800)
- Lifeline (13 11 14)
- headspace
- or contact your GP for a ‘mental health assessment’
As an alternate to standard therapy I would recommend checking out Equine Therapy.
Lastly, I have attached headspace’s factsheet on self harm and if you want to deep dive into the neurobiology of non suicidal self injury I’ve attached an article on that as well (it talks about the endogenous opioids released as a result of physical pain).
Mr Steve Morrison
College Counsellor