For more information on longer term care, see our page on Self-harm.

1. Talk to someone you trust: Sharing your feelings can reduce your urge to self-harm.
2. Call a helpline: Contact the Samaritans on 116 123 or others for emotional support. See ‘How can I get emotional support?’ below.
3. Get professional help: Contact your GP, or NHS 111, option 2, where you can access urgent mental health support services, or use the NHS 111 website, or for more urgent mental health help and support options, click here. 
4. Distract yourself from thoughts of self-harm by doing something you enjoy, like exercising, gardening, or something creative.
5. Use safe alternatives to self-harm: Squeeze an ice cube, bite a piece of ginger or chilli, scream into a pillow, or snap a rubber band on your wrist.
6. Use helpful apps: NHS app Calm Halm helps you resist or manage the urge to self-harm.  distrACT is a similar app.
7. Try to delay self-harm. You might not self-harm as badly, as often, or at all. Try something like ‘I’m going to wait 5 minutes before I self-harm.’ In this time, you can try to distract yourself. The urge might pass.
8. Write down your feelings: This can help you deal with your emotions without self-harming.
9. Do grounding exercises. Focus on 3 things you can see, 3 things you can hear, and 3 things you can touch. This video might help.
10. Do deep breathing. Calm your mind with slow, deep breaths to reduce stress. Breathe deeply in and slowly out. Repeat several times. This video might help.
11. Exercise: Physical activity can improve your mood and reduce harmful thoughts.
12. Avoid alcohol and drugs: These can increase the risk of self-harm.

These tips can help manage thoughts of self-harm and promote healthier coping strategies.

See our webpage on Self-harm for more detailed advice and information.

You can watch this helpful NHS video on Talking about self-harm.

How can I get emotional support?

If you want to talk to trained listeners about how you are feeling you can contact:

• Samaritans 
• Sane Line 
• The National Suicide Prevention Helpline
• Support Line 
• CALM 
  
• Papyrus UK. For young people. 
  
• Silverline. For people over 55. 

Do you have accessibility tools for this information?

There is an accessibility function on this webpage called Recite. On the desktop site, click on the icon in the top right-hand corner next to ‘Donate.’ On the mobile site, scroll right and click on the ‘Turn on accessibility’ icon. You can watch a short video about Recite here.

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Some content on this page has been created or edited using generative artificial intelligence (AI) tools. All this content has been manually reviewed and edited by a trained member of our Advice and Information team. This is to ensure accuracy and compliance with our information procedures.

© Rethink Mental Illness 2025

Last updated April 2025
Next update April 2026, subject to any changes

Version number 1