March is Self-Harm Awareness Month: Breaking the Stigma and Building Support

With March comes Self-Harm Awareness Month—a time to educate, raise awareness and continue breaking down the stigma that often creates barriers to healing. Over the past two decades the rate of self-harm has steadily increased making it more important than ever to foster supportive spaces and have open, judgment-free conversations.

Before going any further, if you or a loved one is struggling with self-harm, please know that reaching out for professional help isn’t easy, but it is a powerful step toward safety and healing. For folks in Massachusetts, here are some resources:

Crisis Lifeline: Call 988

Crisis Textline: Text HOME to 741741

Samaritans Statewide Helpline: 1-877-870-4673

Understanding Self-Harm & Emotional DistressFeelings of overwhelm, numbness or worthlessness are just some of the many emotions that can lead to self-harm. These intense states often make it difficult to stay present, mindful and compassionate toward ourselves—especially when we need it most.

To help navigate distress in the moment, I’d like to introduce a DBT (Dialectical Behavioral Therapy) skill called TIPP—an approach to making emotional pain more manageable.

TIPP: A Skill for Managing Emotional Distress

Temperature – Use hot or cold sensations to regulate your body and heart rate. Try drinking hot tea, taking a warm bath, splashing cold water on your face or stepping into a cold shower.

Intense Exercise – Releasing built-up tension through movement can help shift overwhelming emotions. This doesn’t have to be complex—just something accessible, like a short jog, jumping jacks or a brisk walk to elevate your heart rate.

Paced Breathing – When emotions run high, intentional breathing can help restore balance. Techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, holding for four) can be grounding.

Progressive Muscle Relaxation – Tension often builds up in the body during distress. Practicing intentional muscle relaxation—by tensing and then releasing different muscle groups—can help translate physical relaxation into emotional ease. [Here’s a helpful guided video.]

Healing Takes Time—But You’re Not Alone

Facing maladaptive behaviors—whether self-harm or other unhelpful coping mechanisms—comes with challenges. The journey of self-healing is not linear and progress can feel slow, but every step forward matters. My hope is that skills like TIPP offer moments of relief, making the path toward healing more manageable.

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Mike Yeung is in his final year of pursuing a masters degree in clinical mental health counseling at William James College. Passionate about providing meaningful and compassionate care, Michael’s studies coupled with attentive supervision have emphasized the importance of the working therapeutic alliance and collaborating with clients along their therapeutic journeys.

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