Why people use cutting to cope — and alternate ways to heal

Self-harm — or nonsuicidal self-injury — is when a person intentionally harms themself. There are different ways to self-harm, and skin cutting is one of the most common. Cutting is when a person makes cuts on certain body parts, such as their arms, wrists, thighs, or stomach. Similar to other types of self-harm, people often use cutting as a way to cope with difficult emotions and situations. 

Why do people engage in cutting?

Most people who cut are dealing with upsetting or overwhelming emotions. Cutting may help them block distressing memories, feel more in control of their emotions, or serve as a type of self-punishment. 

While cutting may provide some temporary satisfaction and relief, those feelings are typically followed by shame and guilt. In some cases, compulsive cutting can lead to a dangerous cycle of self-harm and even run the risk of accidental suicide.

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Long-term effects of cutting

Self-harm isn’t a diagnosable condition, but it can be a sign or symptom of one. Cutting is associated with mental health conditions like depression, anxiety, eating disorders, and bipolar disorder. 

Although cutting is usually done without suicidal intent, it’s also been linked to an increased risk of suicidal thoughts and behaviors.* Notably, your risk of moving from self-harm to suicide may be greater if you have a history of unhealthy substance use or emotional or sexual trauma. Your risk also increases if you’ve self-harmed more than 20 times during your life.

Other long-term effects of cutting can include:

• Low self-esteem
• Feelings of shame, guilt, or disgust 
• Social withdrawal and isolation
• Permanent scarring 
• Infected wounds 
• Increased risk of other self-harming behaviors
• Increased risk of accidental suicide

*The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988. If you’re experiencing a life-threatening emergency or you need immediate help, please call 911.

Six ways to cope with the urge to cut

It’s not easy to end self-destructive behaviors like cutting, but change is possible when you’re equipped with healthier coping strategies. Here are six tips to help you manage the urge to cut. 

1. Remove all cutting tools. Start by getting rid of anything you use to self-harm, like knives, razor blades, or safety pins. By removing these items from your drawers, bags, and other hiding spots, you’re distancing yourself from the means to cut.
2. Confide in someone you trust. Cutting is often done in secret, but confiding in a trusted friend may help you find the strength to stop. If you’re not sure how to start the conversation, keep it simple: “I’m having a tough time right now, and I’d really appreciate your support.”
3. Distract yourself from the urge. The next time you feel the urge to self-harm, make a point to ground yourself in the present moment. Sit outside, and feel the warmth of the sun on your face, listen to the birds chirping, smell the freshly cut grass, and look at the trees blowing in the wind. 
4. Create a self-care box. Self-care boxes are another distraction technique for difficult moments. The box should include comforting items, like photos of loved ones, cozy socks, a nice candle, and activities like puzzles or coloring books. 
5. Focus on the positives. Show yourself some compassion by starting the day with a positive thought, like, “I’m worthy of love and compassion.” It’s also helpful to celebrate your achievements, like going a certain number of days without cutting.
6. Find healthier coping mechanisms. If cutting is your way of dealing with overwhelming emotions, consider healthier coping mechanisms, like exercising, meditating, or spending time with friends. 

Treatment for self-injury and cutting

Cutting is often a sign that someone is struggling with their mental health. If you or someone you know is engaging in cutting or other self-harming behaviors, consider speaking with a mental health professional.

Therapy offers a safe and confidential space to understand what’s driving your behavior, such as being lonely or dealing with the aftermath of a traumatic event. Once you identify the source of your pain, you can be better prepared to challenge unhelpful thought patterns and replace them with healthier alternatives. Change won’t happen overnight — and relapses are possible — but self-awareness is an important part of healing. 

Talk therapy can also help people increase self-compassion, cope with stress, and better manage their emotions. Cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and interpersonal therapy are all considered effective for helping people manage cutting and other self-harming behaviors. If your cutting behavior is associated with an underlying mental health condition, like depression or anxiety, your provider may also suggest medication to help manage your symptoms.

Find care with Rula

Everyone has their own way of dealing with difficult emotions and situations. But if your way of coping involves cutting or other self-harming behaviors, Rula can help you find a healthier alternative. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 10,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

Get started with Rula today