March is National Self-Harm Awareness Month. What is self-harm? It occurs when someone hurts their body on purpose (also known as non-suicidal self-injury). This is more common in adolescents and young adults; however, it can occur at any age. Self-harm can manifest in many forms. Many people think that it is only when one cuts or burns themselves or picks at skin and pulls out their hair…and is typically associated with Borderline Personality Disorder. This is true, and there are other forms of self-harming behaviors. Gambling, excessive shopping (beyond your means), reckless driving, substance abuse, overeating or undereating, and sexual promiscuity are all examples of behaviors that are harmful.
These behaviors may see harmless in the beginning, and they are usually serving another purpose…numbing a painful memory or trauma experience. Initially, they give a similar endorphins (feel good) rush, like when you experience happiness in a natural way. They can become addictive because people want to continue experiencing that feel good emotion. When the endorphins and/or adrenaline wear off the scars (physical, emotional, mental), are still present.
Gambling can take a significant toll on your finances. It is much easier to access today, with all the sports betting apps available on your phone. The intermittent reinforcement of winning keeps the gambler at bay, thinking, “oh, maybe the next one will be the winner.” Arizona has great resources to help with gambling addiction. Check out https://problemgambling.az.gov/ for more information on taking the first step in getting help for gambling addiction.
Excessive shopping can also hit your wallet hard. Many online shopping sites have made it too easy to “add to car” and purchase with one click. Social media has developed algorithms to suggest, “hey, you might like this…” based on your browsing history. If you sign up for text notifications from a company, they will make sure to send you reminders about sales of promotions they offer. If you find yourself having the Amazon delivery guy coming to your door too many times each week (and your bank account dwindling), it may be time to seek treatment. The website https://debtorsanonymous.org/ is a great resource for help in this area.
Substance abuse, sexual promiscuity, and eating disorder behaviors are other examples of behaviors that harm your body physically, mentally, emotionally, and spiritually. There is no shame in asking for and receiving help. Residential treatment, intensive outpatient (IOP) and partial hospitalization programs (PHP) are also available. Admission to a residential treatment facility allows you several weeks away from the hustle and bustle of life. You can fully concentrate on your entire well-being, while learning valuable coping skills. Programs like IOP and PHP are great options if you cannot be gone for 30 days from home. These programs are 3-5 days per week at a facility or via telehealth. They allow you to attend the program for a few hours and then you go home each day. Once the group is over that day, you can practice the skill you learned immediately!
Individual therapy and psychiatric medication management are additional options—and the advantage with telehealth is that you can see a provider anywhere in the state in which you reside. Do your research to see what kind of therapy may best suit your needs: cognitive behavioral therapy, dialectical behavioral therapy, somatic experience, eye movement desensitization and reprocessing, imago, and psychodynamic are just a few examples of therapeutic modalities available. Getting a psychiatric evaluation is critical in establishing a medication regimen that may help stabilize the symptoms you experience.
Once you have established a treatment regimen that works for you, it is important to ensure that you develop other healthy habits as part of your recovery program. Some examples of additional support are:
-attending 12 step meetings and finding a sponsor
-getting outside. Take a walk. Go stargazing
-Listen to music
-Phone a friend and plan a coffee date. Catching up with someone that you truly trust is good for your soul.
-Use your hands and create something new.
-Meditation and prayer can be very grounding help start your day on a good note.
-Sleep! Establish a nighttime routine that gives you an adequate amount of rest each night. March is National Sleep Hygiene month. Check out https://www.thensf.org/sleep-awareness-week/ for more healthy tips on sleep routines.
Make your whole health a priority every day, not just occasionally. Reach out and ask for help…there are many resources available. Community creates a powerful connection, and people are willing to help others in times of need. You are worth it!
Respectfully submitted,
Amy Tilley, PsyD
Chief Clinical Officer
Desert Star ARC
