Studies of self-harm in black and minority ethnic groups have been more focused on certain geographical areas only, resulting in few studies for black people. But with the available studies gathered, it has been found that despite the increased self-harm in young black females, fewer receive psychiatric care (Cooper et al., 2018).
March is Self-Harm Awareness Month. It is time for us to think about and understand those people who struggle with self-harm. Self-harm is when you hurt yourself as a way of dealing with difficult feelings, painful memories, or overwhelming situations and experiences. Aside from these, having too much fear can also cause one person to self-harm.
What is Fear?
But what really is fear? Fear is what we describe as our emotional reaction to something that is dangerous. We often feel this whenever we find ourselves unsure or unsafe. It alerts us whenever we are in danger, or even just the threat of harm is at present. The danger or threat can be either physical or psychological. That’s why if you’re just feeling afraid without any physical evidence of danger, remember that what you’re feeling is valid.
Since fear can manifest both physically and psychologically, here are the common signs and symptoms of fear:
Physical:
- Chest pain
- Chills
- Dry mouth
- Nausea
- Rapid heartbeat
- Shortness of breath
- Sweating
- Trembling
- Upset stomach
Psychological:
- Feeling overwhelmed
- Feeling upset
- feeling out of control
- Having a sense of impending death
These are just the common signs and symptoms. Remember that each person may experience fear differently.
Who experiences Fear?
Anyone. Anyone can experience fear. As mentioned by Cooper et al. (2018), there are few studies with regards to black and minority ethnic groups, but hopefully, as we commemorate Self-Harm Awareness Month, we may be reminded that self-harm can be caused by fear and is experienced by everyone. No race or color is exempt from this.
Fear is a normal feeling we may experience from time to time. It can also be even more helpful in a way that it serves as a protective feeling when it triggers the automatic “fight-or-flight” response or the four fear responses. (Do you want to know your most commonly used fear response? Take this Four Fear Response Quiz we made for you.) It only becomes harmful when it causes negative coping mechanisms when it becomes too much already. As they say, too much of anything can already be harmful.
Why do we self-harm because of Fear?
To answer the question, “Can Fear Cause Self-Harm?”, yes. Fear can cause self-harm. Why? Due to the overwhelming feelings of fear, some people end up self-harming. They turn to self-harm in order to be able to focus their mind outside of the overwhelming fear they are experiencing. They also use this as their coping mechanism to feel something other than the fear they are experiencing. Some also choose to self-harm whenever they’re afraid that due to too much anxiety, they feel numb already and in order to feel something, they do such things in order to feel something other than numbness.
These are just a few reasons why people self-harm because of fear. Again, each person experiences fears differently, each of us may cope differently, and people who self-harm may have their own reason for doing this.
Getting Help
Should I tell someone?
Yes. It is better that you talk to someone about this. This is a great first step for you to take. It is not easy. You’ll find it difficult to talk about your self-harm and to tell others about your fears, but this is okay. It is totally normal and okay to find it hard to tell someone about what you’re experiencing. Actually, you don’t even have to immediately tell them the story behind your actions; just telling them that you self-harm and how you are feeling is enough for a first step already. It is important that, gradually, at least you are starting to open up already.
Who can I talk to?
A lot of people are concerned and willing to listen to you. Some of them are:
- Friends
- Family
- Trusted teacher
- Guidance Counselor
- Mental Health Professionals
- Us (We, as well, are ready to listen to you. If you feel like talking to us, do not hesitate to message us here.)
Let these people know that you need help with how you are feeling. If talking is too much for you, you can choose to write down what you want to tell them or have a trusted friend talk to an adult or a professional about what you are experiencing.
What help is available for me?
When an adult or professional already knows what you are experiencing, different support services and treatments will be offered to you. It is also likely that they will offer you counseling, where a therapist will listen and help you find solutions and strategies to have a positive coping mechanism for the problems you are currently facing.
Distraction Techniques For Overwhelming Fear
Here are some distraction techniques to use whenever you feel that overwhelming fear. This can be used to prevent self-harming due to fear.
- Entertainment. Watch anything on Youtube or Tiktok. Or if you like reading, you can start reading a book that you like. Or listen to music. Through entertainment, you can distract your mind from fear by focusing first on the things in front of you. The more distracting your entertainment is, the better it is.
- Relaxation techniques. Do some yoga or other mindfulness meditation such as in this 10 minute Mindfulness Meditation. This technique can help you re-focus your mind and find a sense of calm.
- Talk to a loved one. Distract yourself by calling a close friend or loved one. It would be better if you talked about anything that is not about the overwhelming fear you are experiencing because according to Carlucco, D’Ambrosio, Innamorati, Saggino, & Balsamo (2017)’s study, ruminating over negative emotions with friends or loved ones can make anxiety worse.
Shirley Therapeutic and Consulting Services, LLC is a diverse therapy clinic that can meet the needs of anyone. If you’d like to talk about your mental health, feel free to message us here.
If you are worried about the immediate well-being of yourself or someone else, you should call 9-1-1 or go straight to an emergency room. You can also call the National Suicide Prevention Lifeline (Lifeline) at 1-800-273-TALK (8255), or text the Crisis Text Line (text HELLO to 741741).
References:
Carlucci, L., D’Ambrosio, I., Innamorati, M., Saggino, A., & Balsamo, M. (2018, April 11). Co-rumination, anxiety, and maladaptive cognitive schemas: When friend: PRBM. Psychology Research and Behavior Management. Retrieved February 2, 2022, from https://www.dovepress.com/co-rumination-anxiety-and-maladaptive-cognitive-schemas-when-friendshi-peer-reviewed-fulltext-article-PRBM
Cooper, J., Murphy, E., Webb, R., Hawton, K., Bergen, H., Waters, K., & Kapur, N. (2018, January 2). Ethnic differences in self-harm, rates, characteristics and service provision: Three-city cohort study: The British Journal of Psychiatry. Cambridge Core. Retrieved February 2, 2022, from https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/ethnic-differences-in-selfharm-rates-characteristics-and-service-provision-threecity-cohort-study/CDBA53F0AC230909E892C263781A0A51
Fritscher, L. (2020, June 19). The psychology behind Fear. Verywell Mind. Retrieved February 2, 2022, from https://www.verywellmind.com/the-psychology-of-fear-2671696
Katharina Star, P. D. (2020, September 17). How to distract yourself from panic disorder. Verywell Mind. Retrieved February 2, 2022, from https://www.verywellmind.com/distraction-techniques-for-panic-disorder-2584138
Staff, G. T. (2019, February 7). What you should know about the link between anxiety and self-harm. GoodTherapy.org Therapy Blog. Retrieved February 2, 2022, from https://www.goodtherapy.org/blog/what-you-should-know-about-the-link-between-anxiety-self-harm-0207197
The truth about self-harm. Mental Health Foundation. (2021, December 17). Retrieved February 2, 2022, from https://www.mentalhealth.org.uk/publications/truth-about-self-harm
What is self-harm? Mind. (n.d.). Retrieved February 2, 2022, from https://www.mind.org.uk/information-support/types-of-mental-health-problems/self-harm/about-self-harm/
