We can’t be there in person to help and support you in a moment of crisis, but there are other options available to you if you can’t turn to someone you trust. By giving us your postcode (or one nearby to where you are right now) we can let you know about services in your area. Remember: this moment will pass; you won’t always feel the way you do right now.
If in doubt always call 999.
You can also sign up to Alumina, our online support for mental health and wellbeing here:
When someone we care about is going through a difficult experience that we have no control over, we often feel powerless to help them. We say what we think is best and what sounds the most supportive, but our words never quite feel like enough when compared with the difficulty of their situation.
I don't know about you, but I've read lots of blogs about what to say to people who are struggling with their mental health. I try to use phrases like 'That must be hard for you' and 'You sound like you're really struggling' when listening to my friend's troubles, but I can't shake the feeling that I'm simply stating the obvious.
As a Christian, I grew up in Church listening to people offering each other spiritual words of encouragement. Phrases like 'You're in my prayers', 'God has a plan for you', and 'Put your trust in him' were often said to me, to people I knew, and now by me as I've gotten older. Even though I believe that these phrases are true, I sometimes worry that they are far too easy to say, and that they simply aren't special enough.
I guess that's the thing about words though - sometimes there just aren't any that feel right to say.
And that's ok.
The act of doing something to show support for someone who is struggling, doesn't have to involve spoken words. Below are links to 5️⃣ things you can buy someone who is struggling with their mental health from some fantastic organisations that deserve your support...
PS. You don't have to spend money to show someone you care. You could make them something by drawing, baking, knitting, building, creating, designing, filming or decorating for example 😄
The blog below was written by Marc. Marc is the founder and owner of Dingy Life, a small active clothing brand based in the UK.
I am a veteran mountain biker and outdoor activity enthusiast and mentor. I have competed in endurance events and races at national level and around the world. In the past years my health has suffered through various traumas in my life and I suffer from depression, anxiety and self-harm.
Along with SelfharmUK, who have some amazing resources and provide some invaluable help, being active and connecting with the outdoors has been a great medicine and helped enhanced my health and mental wellbeing. With the combined help from SelfharmUK, CBT and outdoor activities all have helped me get through some dark and testing times.
So through my journey came a positive outcome - to inspire others who are suffering with mental illnesses, to connect with the outdoors, to enhance health and wellbeing, and to provide information and support. This year I will be competing in a 24hr mountain bike race raising awareness for mental health in the process.
We ride, we climb, we paddle, we swim, we run, we wild camp, we visit some great places all to inspire others. We also design our own branded clothing and sell second hand clothing to raise money for some great causes... and with that in mind, Dingy was born.
Dingy is an outdoor inspired clothing brand based in the UK, who design their own clothing and sell recycled clothing to support people with mental illness. 20% of our profits are donated to SelfharmUK and Mind.
You can support Dingy Life, SelfharmUK and Mind by purchasing products here.
The blog post below was written by Ellen.
When I was 11, I began to suffer from intense panic attacks and I turned to self harm to alleviate some of that pain. Seven years later, I’ve got a long list of diagnosis, including anorexia nervosa, depression and anxiety.
Throughout my GCSEs I barely went to school. I taught myself the courses at home and pushed through my exams. I managed to get A*s, but I couldn’t shake the feeling that I wasn’t really living.
The school I was in at the time was very focused on getting the top grades and getting girls into the ‘best' universities. But even at 11 I knew I didn’t want to be a lawyer or a doctor or an accountant or an engineer… but I couldn’t work out what I did want. And I’ve realised that that’s okay.
One of the biggest steps I’ve taken was starting therapy again. I stopped going for a long time because my body and mind were too weak to benefit from it because of my anorexia, but once I was at a stable weight I went back. My therapist has allowed me to open my eyes to the beauty in the world and always encourages me to chase my dreams, even if I’m not sure exactly what I want. She’s helped me to look for coincidences in life; the world starts to connect up and forms a safety net around you.
She was crucial in helping me transfer to an art college for sixth form, and it’s one of the best decisions I’ve ever made. Things are still really hard sometimes but I am learning to get in touch with myself more and I feel like the universe is there to support me.
I have found myself in art; I joined weekend classes in a London photography studio when I was 15 and I realised I could explore a format people want to see and that makes sense to me. I love to create narratives through both words and images; I am interested in psychology and colour theory and I use art to try and understand myself and others.
I created a scanography series in which I expressed my mental health journey through distorted self-portraits and eerie colour palettes. I was inspired by Amy Hughes, a painter I found reading Aesthetica magazine. Encased (2017) is psychologically and physically charged; I was struck by the strong highlights arching over a figure's back with an agonised, scrunched up face, distorted by the reflected light and texture of a plastic prison. I reached out to Amy and interviewed her for my project - she even invited me to the opening of her show! She encouraged me to express my true-self, which helped me develop my interest in the nature of mankind.
According to a survey carried out by the Mental Health Foundation 2018, 74% of adults in the UK alone report feeling overwhelmed or unable to cope. 51% of these adults felt depressed, and 61% felt anxious. 16% had self harmed and 32% said they had experienced suicidal thoughts. It is hard to tell whether we are just noticing and appreciating the effects of mental health more nowadays, or if there is a crisis as dramatic as reported. Either way, to experience mental health issues or to support someone with them is incredibly, painstakingly hard. I know from my own experience how isolated, hopeless and empty these problems can make you feel. Some of my images are my attempt at describing how you can feel like you're living multiple lives; we lie to people and tell them we're okay, we are misunderstood by others, and we don't know how we even really feel.
As the scanner moved, I lifted my head and lowered it at regular intervals to create the more frozen style of image. I’ve also tried to depict the feelings of isolation, disorientation and sadness. I pressed my face against the scanner to create visible pressure on my nose and forehead; the world is so vast and scary, yet we can feel caught-up and claustrophobic living in it. The qualities of the images create a kind of wavering mood-line - a bit like a line graph - as well as confusion and feeling out of control. I moved my face along with the scanner, not worrying about the slight shake of my body as I did so as this is what created the wavering effect.
I didn't want to make them specific to any one mental health issue; they are universal and can be understood by many. For instance, some images may as a representation of schizophrenia. I wanted to create a sense of understanding for those suffering due to mental health issues, be it the one who is ill or the one caring for them, and also to educate those who think the mentally ill are simply 'over dramatic' or 'not worth helping'.
Reasons to try being creative 🎨...
1️⃣ Creatives activities can help to reduce stress levels, aid mental calmness and serve as a relaxing distraction. You can get absorbed in your mental flow when creating.
2️⃣ Art also helps creative thinking; it can better your problem-solving skills. There are no wrong answers in art and we are allowed to imagine our own solutions. Flexible thought can stimulate in the way that learning a new language can.
3️⃣ Art can improve cognitive abilities and memory for people with serious brain disorders, such as dementia, by stimulating cell growth in the brain.
4️⃣ Chronic health conditions can be left behind while you create; a positive experience, and a chance to achieve allows you to express your feelings and help you find your identity.
The blog below was written by Aurora.
Even if you’re like me and don’t go in for New Years resolutions, you probably started January with a lot of excitement, great expectations and ideas of what you were going to do differently, and how you were going to accomplish all the things you didn’t get to do last year.
And now, a few weeks later, you’re probably finding that you haven’t even started on half the things you promised yourself you would do, and that your energy and motivation have taken a big dive. If that’s the case, then you’re probably feeling angry and disappointed with yourself. Maybe embarrassed, if you’d boasted to your family, friends and colleagues about what you were going to do. This disappointment can often reinforce the bad habits you were trying to beat, and this can make it even harder to get up and try again.
There are two important things to keep in mind if you’re in this situation.
The first is that it’s always difficult, after the Christmas break, to get back into the regular swing of school or work. It’s always going to be a bit jarring, so it’s natural that you’re going to be more tired in January than in other months of the year. So you shouldn’t be disappointed in yourself just because you’ve been struggling to find the necessary energy.
The second, and most important thing, to remember when planning your New Year goals is to keep them realistic. It’s very easy, at the dawn of the New Year, bursting with excitement and optimism, to set yourself really big objectives, or aim to achieve them in a brief amount of time.
For example, if you’re overweight and want to get fit, you might have said to yourself: “Okay, this year I’m going to hit the gym three times a week, and I’m going to go on a diet. No more Fried Chicken Fridays...” Or something along these lines.
You have to bear in mind that just dieting, or developing a regular exercise routine, is hard enough by itself. Especially if you’re not used to it. So attempting them both at the same time would be very difficult; particularly if you’re struggling to adapt back into school or work. You may have a better chance of success if you keep your goals small and specific. Set yourself a measurable plan instead of a few abstract ideas about what you want to achieve.
To be clear, there is absolutely nothing wrong with challenging yourself. It’s better to set the bar too high than to just skate through life with no challenge. But in order to accomplish your goals, you have to balance your desires with what you can realistically achieve, and remember that nothing worth having comes without time and effort, and the occasional lapse. Having a well thought plan will better prepare you for dealing with failures.
And remember, don’t be too hard on yourself if you stumble. It’s only January after all!
Feel like you're having a bad day? Why not give the below homemade Pop tart pies recipe a go to help you feel a little better? 🙃
EVERY DAY MAY NOT BE GOOD, BUT THERE'S SOMETHING GOOD IN EVERY DAY HOMEMADE POP TART PIES RECIPE
Some young Japanese men are refusing to leave their bedrooms and are choosing to withdraw themselves from society. The reasons aren't always very clear, but in Japan, it's known as hikikomori.
Hikikomori refers to the act of isolation, and to the young men themselves. The word translates as 'pulling inward' or 'being confined'. Often, a hikikomori's family are both ashamed and at a loss as to how to help their child. Some men have not left their own houses in over a decade!
Isolation and loneliness can have a major impact on our mental health. A scheme called 'Rent-a-sister' in Japan is being used to help these hikkomori men to begin to recovery from their reclusiveness. You can watch more about this here.
So, this isn’t Derren Brown stuff...
Mind training is gently and kindly challenging your friend when they say negative things about themselves (that sounds way easier, eh!?).
Negative thoughts are part of our human mind set. Most of us have to fight the inner voice which tells us we are rubbish, ugly, fat, stupid or unkind at some points in our lives… The key to managing this negative inner voice is to train your brain to tell it to ‘get stuffed’!
If your friend says negative things about themselves often, here are some tips to help them ‘train their brain’:
Now, try it on yourself too – positive people have a better outlook on life!
We asked some people we work with the top things they like to do to look after themselves. They didn't have to be clever or super creative suggestions, all they had to be were real. 😉
💭"I recognise that sometimes I need time away from people and that’s OK. Yesterday I was feeling angry and stressed so I took an hour out in the middle of the day to just sit and read something that was nothing to do with work. I felt much better afterwards and was probably a much nicer person to be around too!"
💭"I’m hopeless at it but I know my mental health is better when I’m running regularly. It’s good for my physical health but I also appreciate the break from screens and conversation and a chance to sort out my thoughts while I run. The sense of achievement afterwards is a great encouragement too."
💭"I like to get up early in the mornings and walk to a park near my house. There’s a bench at the top of the hill where you can see the whole town. It’s usually really quiet - just the birds singing and a handful of dog walkers. It’s a great place to pray and reflect on the day ahead."
💭"Shower, tidy my room, and make myself a good dinner."
💭"I stretch! I like to do a few minutes of simple yoga stretching which makes me feel much better physically."
💭"I love taking time out for myself, and reading, with a cup of tea. I know it sounds boring, but taking some time for yourself is so important, and often overlooked as a form of simple self-care!"
💭"I walk my dog. I have made friends." 🐶
💭"I have a bath. Or a snack. If at all possible I take myself out for coffee. I also like to re-read my favourite books sometimes."
💭"I try to do one good deed every day in order to always take something positive out of the previous 24 hours. I also like to appreciate what God has provided (one way I do it by seeing the beauty, diversity and produce in my garden). Another thing I sometimes like to do is to look up “worse day than you” on YouTube!"
~~~~ 🎊 How do you like to look after yourself? 🎊~~~~
The blog post below was written by Deanne.
I’ve never been good at introductions so here we are. My name’s Deanne, Im 16 and like many other teenagers struggle with my mental health. I’ve chosen to write for Selfharm UK because I want to share my story, advice and for you to all know that you’re not alone.
Anxious, paranoid, scared, lonely and isolated. Those five words describe who I was for a long period of time. For someone at the age of 16 this can be an overwhelming experience.
On the day that I found myself in the A&E department with two police officers I couldn’t feel anything but pure fear. Afraid of the two ladies sat with me, afraid of the outcome of this assessment. I had no clue what my future would hold for me and I didn’t care. This lead to the destruction of my life, not being able to remain in school, and ruining relationships with those who cared for me the most. As I sat in that chair, I was in denial. I was blaming everyone else for what had happened rather than accepting that I had responsibility.
It wasn't until they reached out to me (I had spent hours crying, unable to move, paralysed and stuck to that spot) that I was able to receive help. I was diagnosed with anxiety and depression, and I went on to receive CBT under the NHS. This helped me to take my first step on the journey of recovery which I am still invested in and still on now.
1 in 5 children suffer from a mental health illness. Knowing this, I urge anyone suffering to speak out. Whether it’s to a trusted adult, your GP or a family member - please speak out. Struggling with your mental health isn’t a sign of weakness and is much more complex than fixing a broken arm or a broken leg. Offering support, a shoulder to cry on or just being there could mean the world to someone who is struggling.
After years of self-hate I now realised the mistakes I made. I needed help, and thanks to the fantastic support from the NHS, I am back on track. Next year I will be 17 and I plan to start working towards having a career. All it took was for me to be gentler, kinder and fairer to myself. In the hardest of times, please remember to stay true to yourself and not lose sight of who you really are.
Please don't be too hard on yourself, lose sight of yourself, or feel ashamed if you have or haven’t asked for help. Together we will grow, together we will rise and we will thank our lucky stars that we are all alive.
The blog post below was written by Ellen.
The arrival of the New Year can make us feel like we should be transforming into brand new people, and while having New Years Resolutions is a great idea, sometimes the pressure can feel overwhelming.
If you’re reading this then you probably know that self-harm isn’t an easy thing to quit. Like with any addiction, it takes time to get to a place where you’re ready to stop. It’s important to remember that it’s okay to slip up; just because you take a few steps backwards doesn’t mean you can’t then take some strides forward.Megan McArdle, author of ‘The Up Side of Down’ writes that, “failure is a roadmap for what not to do next time.”
Sometimes setting ourselves concrete New Years Resolutions can be incredibly daunting; in fact, it seems more of us give up on them when we’re overly strict with ourselves. It might be an idea to think of more flexible goals: e.g. you could aim to ‘self harm less’ rather than saying you’re going to ‘stop self harming completely’. You could also approach it from a slightly different viewpoint: ‘This year I’m going to find another way to cope with my feelings.’ Maybe you could aim to understand what triggers your urge to self harm and develop ideas of how to beat the urge before it gets too much.
One good thing about New Years is it provides a neat opportunity to wipe the slate clean; stop holding onto all those times you felt bad, or felt like you’d let yourself down, and draw a line under the past year.
While there is an emphasis on parties and extravagance at this time of year, try to remember that what really matters is your own health and happiness. Take things at your own pace; set yourself goals that are realistic; be proud of yourself for all the good things you did in the year gone by. It’s easy to focus on what we’ve done wrong, or the disheartening stories we see in the news, but it’s important to remind yourself of what you’re grateful for and what you’ve achieved.
Jeremy Eden, author of ‘Low Hanging Fruit’, advises that we recognise the things in our lives that deserve “gold plating”, and realise that good is good enough for other things. And Bob Rosen, author of ‘Grounded’, reminds us that it’s perfectly okay to be selfish and take care of our own needs; “Our theory of human development is based on a model that you’re either selfish or you’re community orientated... The truth is that you need to be both. It’s not either-or.”
If you or someone you know self-harms it can be difficult to keep incidents in perspective. Yes, you should aim to (eventually) stop, but allow yourself enough time and expect a few bumps in the road. So maybe you have physical or metaphorical scars, but scars fade, and pain doesn’t last forever; start afresh and move on from what’s behind you.
A New Year reflection by Elizabeth.
First and foremost a shout out to SelfharmUK, they have been doing such a fantastic job of providing a platform for people to speak out.
When I started to open up about the challenges I was facing, (most of which only existed in my mind), things started to change for me. We all go through tough times, but know that without the valleys you can’t enjoy the hilltop experiences. So, here’s a little bit of my journey to where I am now.
Reflection for me is something I don’t do very often, I find it hard to do, particularly in the business of life. I find myself either constantly planning for the next thing and not enjoying each moment or being distracted by things around me (like pointless new feeds on my phone!). I noticed that I got to the point where I found it quite hard to remember what I was doing throughout each day. So, in January as we always do, I decided before I went to bed, I would reflect on the day and be thankful for conversations I had that day, people I’d met and moments I would learn from. Well like January resolutions happen, it started and stopped. One thought I do remember though, is how excited I was for the year ahead as I had several opportunities of leading at events and I had a few little breaks away with family. Little did I know that on one of my long weekends away, my boyfriend would propose to me! You never know what's around the corner.
In January I was starting a new job as a youth and children’s worker in my hometown, Leighton Buzzard. It has been my passion to be able to work with young people in my local area. Having struggled a lot, myself at school with friendships, self-confidence, and academia, I wanted to give back where my youth leaders had helped me. This new role couldn’t have come at a more poignant time. When I returned home, I found out that sadly there were three suicides in quick succession over the Christmas period. For me this just solidified the reasons why I wanted to go back. There desperately needed to be more support for every family, schools, and community.
Throughout this past year I’ve learned many lessons from this new role, some of which have been very painful, but all of which have helped build my character for the better. People pleasing, rest and time management are a few of those things I needed to change. I know that if I want to work with families, schools and communities I won’t please everyone. Not only that, I can’t take on other people’s problems, I can be there as someone to be listening and supporting, but I must learn to rest and take time out for me. Otherwise, I’ll burn out! This is something I find very difficult and I am constantly being reminded of that. For me, my relationship with Jesus is paramount to my everyday life, my identity is not in how much I do, or if something is successful or not, it is that I am loved by my father in Heaven.
One reflection this year I have enjoyed remembering is, the priceless moments of being able to tell those who needed to hear, listen to those who needed an ear and walk alongside those who needed a peer. Whether it be in our mums and tots’ groups, Sunday Celebrations, or our youth connect groups. I have been given the chance to have those one to one times and hear other stories. We have all taken some helpful insights from each other and been able to apply it to our life.
As each month has passed, I could easily have forgotten all the amazing opportunities I had. One, because I wanted to forget, and two, because of sheer busyness. I was being drawn out of my comfort zone so many times. On a few occasions, I was so anxious that I wanted to turn around and run away. I had to battle in my mind, constant negative thoughts, and the lies I kept hearing in my head like “I can’t do this”, “I’m not good enough”, “people are annoyed with you” etc. I can’t say I loved being in that place, but I can say we all go through hills and valleys. Without the bad experiences, you can’t appreciate the good ones. What good moments have you had this year that have helped shape you for the better?
The blog post below was written by Sophie, a previous Graduate Volunteer with SelfharmUK and Youthscape.
I’m not usually someone who gets really excited for Christmas Day. For as long as I can remember, I was always at my mum’s for half of the day and my dad’s for the other half. I never really had a problem with having two homes – it was quite nice sometimes! But Christmas is the time when having a broken family is highlighted. Seeing other people’s festive photos would get to me. Obviously I knew not everyone was having the perfect Christmas, but seeing friends having big, ‘perfect’ family do’s would just remind me that I didn’t have that. At one house, it was almost like people were trying to play happy families when it wasn’t the case at all. It just felt forced and awkward.
I don’t find it as much of an issue now, and I’m even prepared for the drama I know will take place this year! But around Christmastime, feelings are automatically triggered for me based on how I’ve experienced Christmas in the past. So over the years it’s become normal to not feel the best during this time, but it’s something that is changing!
A few years ago, I was out with some friends and the place where we were, happened to have a Christmas themed night (bearing in mind it was April, so I don’t know what was going on there!) They’d play a Christmas song every few songs and it got to the point where I had to take a step outside as it was just making me feel down. Of course, everyone LOVED it, and they were dancing around, singing at the top of their lungs. I thought everyone liked Christmas, until one of my friends joined me outside. I explained why I was out there, and she turned to me and shared how she didn’t really like Christmas that much either. She was just going along with it, having a sing and dance. It was SO refreshing to hear I wasn’t the only one in there pretending.
However you are feeling this Christmas, you are not alone.
Did you know that it’s okay to not be okay at Christmas?
It sometimes seems like we have to be so joyful at Christmas, so we put on fake smiles and go along with the festivities when really, for some, it’s a time of pain, anxiety, stress. Perhaps Christmas reminds you that a loved one is no longer with you, perhaps it reminds you of how broken your family is. There are many reasons why Christmas may not be the happiest time of the year for you, and that’s totally okay.
The thing is, it’s pretty hard to avoid Christmas altogether, but there are always ways you can try and make it easier for yourself.
Knowing that the urge to self harm is usually heightened at Christmas can give you the upper hand as it won’t catch you off guard. It means you can come up with a number of distractions and other ways to cope in those moments. You can find some suggestions here. Take time for yourself this Christmas – you don’t have to fake how you’re feeling.
This year I’m choosing to shift my focus from the things I don’t like about Christmas, to the things I’m thankful for, appreciating what I do have rather than what I don’t. I want to be thinking more about the real meaning of Christmas rather than being so caught up in my own circumstances. I’m going to make more time for self-care; doing things that help energise and fill me rather than drain me.
A YouTuber I’ve found to be really helpful is Kati Morton. She is a licenced therapist and creates videos on a broad range of topics surrounding mental health and answers questions from her viewers. My particular favourite this year is a video where she gives some handy tips on how you can stay mindful at Christmas...
Some people like this lead up to Christmas, some (like me and my family!), really don’t!
The Christmas decorations look pretty and the shops get busier and the Christmas feeling is in the air – but it doesn’t make me get the warm Christmas glow; in fact it begins to make me stressed right from the moment it starts…
The pressure for the perfect film like Christmas family gathering is unachievable – the perfect family game time; the perfect present wrapping, the perfect friends to go out with, the perfect family to share it will – perfection doesn’t exist, in any place at any time.
The media Christmas portrayal adds to our sense of dread – the pressure to smile, laugh, not row, not feel sad – can make us feel very detached from Christmas: so this year, in the lead up here are some tips:
1. Ignore TV films and adverts! We aren’t going to reach a Hollywood Christmas ideal – so let’s not bother. Watch Elf and comedies – they keep a good perspective on it!
2. Try to imagine Christmas day now – what works for you? Do you need to communicate any of that to your family – who don’t you want to see over Christmas? How long do you have to visit relatives for? Begin to start the conversations now so they don’t come as a shock to your family – take control and be prepared to compromise.
3. Make stuff – loads and loads of stuff! Don’t buy it, make it. Keep your hands and mind busy, the personal stuff doesn’t need to cost much nor does it have to be perfect – enjoy the process and the result.
4. Don’t give yourself sky high expectations of yourself over Christmas. If you need to take regular breaks from family, do it. Look after yourself now so that you have the energy for it as it gets closer; plan out the Christmas holidays so that you get a good balance of rest and play.
The SelfharmUK Team
The piece below was written by Jo Fitzsimmons, a member of the SelfharmUK Team.
Try googling ‘the kindest person in the world’…
Weird isn't it?
It wasn’t people I had ever heard of; it was all very random. Some are global business people doing amazing things with their money; others are travellers who give away all they have; others still are people who have passed away and their families recall them as being the kindest person in the world.
Kindness isn’t measurable. There isn’t a kindness scale which we can ‘achieve’ kindness or check on our Social Media profile to see what marks out of 10 we have been given for kindness. Why?
🌎 Because kindness is quiet.
🌎 Because kindness is done every day a billion times over.
🌎 Because kindness doesn’t need a fanfare.
🌎 Because kindness only needs one person to know about it – the person on the receiving end.
Today is World Kindness Day.
There are incredible sad and desperate situations happening today all over the world that we are limited in what we can do to help – but, perhaps, we can buy a homeless person a hot drink? Perhaps we can volunteer at an animal shelter? Perhaps we can help tidy the house? Text a person we have been angry with? Say ‘thank you’ to a teacher who has helped us?
Perhaps the hardest and most challenging thing to do on World Kindness Day is be kind to ourself.
The ultimate person to be kind to is us.
What can you do to be kind to you today? Give yourself permission to rest? To laugh without feeling guilty? To tell that small critical voice that it doesn’t speak truth?
What would it look like to you to be kind today?