Yes, scratching your skin or pulling your hair can be a form of self-harm, especially if it is done to cope with difficult emotions or experiences, stress, anxiety, depression, or to relieve stress. Self-harm often looks like repetitive behaviors like scratching or cutting the skin, pulling hair, picking, or other physical actions that cause harm to the body.

If you find yourself struggling with self-harming behaviors, you are not alone. These behaviors are often ways people cope with overwhelming feelings. Many people feel shame, guilt, and embarrassment when engaging in self-harm, which leads to hiding these behaviors. You are not alone! Self-harm is more common than we talk about in our society but it’s important to share what you are going through. Talking to someone, especially a mental health professional, can be a powerful step towards understanding your feelings, finding healthier ways to cope, and feeling supported.

Here are other things to try when you’re feeling overwhelmed and thinking of self-harming:

Healthy Distractions: Try going for a walk, stretch, or dance to your favorite song to release some energy or tension you might be feeling. You can also draw, paint, or write our your emotions.
Grounding Techniques: Try drinking something cold or warm, or eating a sour candy. You could also focus on your five senses by looking for five things you can touch, four things you can see, three things you hear, two things you can smell, and one thing you can taste to bring you back into your body and away from self-harm.
Fidget Toys and Rubber Bands: Keeping busy with a fidget toy can help distract from thoughts of self-harm. Snapping a rubber band against your wrist can offer a sense of relief and grounding, moving you away from self-harm.
Mindful Breathing and Affirmations: Practice mindfully breathing into your nose and out your mouth by inhaling for four seconds, holding your breath for four seconds, and exhaling for four seconds. Then, say an affirmation out like (i.e., I am worthy of love; I can treat myself with kindness and compassion; I am okay).
When in Doubt, Talk it Out: Isolation is a breeding ground for intensity. Reach out to a trusted family member, friend, or help hotline so that you’re not alone.

Ingrid Camacho