Those struggling with depression can have overwhelming emotions that often do not have an outlet. Those emotions can lead to behaviors that are damaging to a person’s body or mental health, and yet – without an alternate outlet – they are the only method that the person feels like they have to provide them which much needed relief.
The most common example of this is known as “cutting.” Cutting is a form of self-injury involving deliberately inflicting cuts on one’s own body. It is often used as a coping mechanism by individuals facing overwhelming emotions, most commonly associated with depression and depressive feelings.
This behavior, though harmful, provides individuals that cut with temporary relief from intense feelings such as sadness, anger, guilt, or numbness. Yet the behaviors can cause short and long term problems, and also may be a precursor to more serious challenges with coping down the road.
Why Do People Engage in Cutting?
Cutting and other forms of self-harm are complex behaviors that serve different purposes for different individuals. The most common reasons people may engage in cutting include:
- Emotional Regulation
For some, cutting provides a way to release overwhelming emotions, such as anger, sadness, or frustration, that they may not know how to process otherwise. The physical act of cutting may temporarily distract from these emotions, providing immediate, though short-lived, relief by replacing the emotions with pain.
- Feeling Control in Moments of Chaos
Cutting can create a sense of control in an environment or mental state that feels out of control. By choosing when and how to engage in self-harm, individuals can feel a sense of agency, even though the behavior ultimately reinforces distress.
- Expressing Internal Pain Physically
For some, the physical pain of cutting helps express the internal pain they are experiencing, serving as a visible representation of otherwise invisible emotional suffering.
- Relieving Numbness or Dissociation
People who experience feelings of emotional numbness or detachment from reality may use cutting as a way to feel “real” or “present” again. The act of self-harm may briefly alleviate the sense of disconnection.
- Seeking Relief from Self-Criticism
Some individuals engage in self-harm as a form of self-punishment, particularly if they struggle with self-critical thoughts or feelings of guilt. Cutting may temporarily quiet self-directed anger, although it often reinforces feelings of shame in the process
Long Term Effects of Cutting
For those that do cut, the act of cutting may provide temporary relief, but ultimately does long term harm. First, cutting creates pain, scars, a risk of infection, and more that can all lead to shame and embarrassment, as well as medical issues. They may lead to arguments with family, which in turn leads to more distress.
Cutting also usually becomes less effective over time, which pushes people to make bigger or more cuts. This, of course, increases the risk of more serious issues.
Lastly, cutting is proven to be an ineffective outlet for long term coping. People that cut tend to have worse coping skills in the future, which makes it even harder for them handle stress and, ultimately, more likely to cut – or more likely to experience stronger emotions, like depression, because they are unable to cope with the stresses of their reality.
Alternatives to Cutting That Provide a Similar Outlet
Ideally, any behavior that even mimics cutting should be avoided. Therapy, medication, and other treatments for depression, anxiety, stress, and anger are all going to be much better options, not only for your health but also for your long term ability to cope with these heavy emotions.
Remember, while cutting may *feel* like it is providing relief, psychologically it tends to provide no real benefit while also making your ability to cope in other ways weaker. Thus, it becomes important to utilize alternative mental health strategies.
There are also alternatives to cutting that can provide similar sensations but in much less dangerous, less damaging ways, though these should only be used in the short term as you look for alternatives. For example:
- Using Cold or Hot Sensations
Holding an ice cube against the skin or taking a cold shower can offer a physical sensation that may provide relief without the risk of injury. This can also stimulate the senses and alleviate emotional numbness.
- Engaging in Intense Physical Activity
Activities like running, dancing, or punching a pillow can provide a way to channel anger or frustration, offering a release for pent-up emotions while boosting mood through endorphins.
- Drawing or Painting on the Skin
Using a red marker or paint on the skin can simulate the visual aspect of cutting without actual harm. This can serve as an outlet for expression and create a sense of release similar to self-injury.
- Journaling or Creative Writing
Writing down emotions, frustrations, or any thoughts can be an effective way to process feelings and reduce the need to express them physically. In a journal, you can be as mad as you’d like to be and say whatever you’d like to say without it causing any real long term harm. In the long term, creative writing or poetry can also provide an outlet for feelings that are hard to verbalize.
- Listening to Loud Music
For some, listening to music with intense rhythms or strong lyrics can provide a powerful release, helping to distract from overwhelming emotions and reduce the urge to self-harm.
- Using a Rubber Band or Hair Tie
Though not something that should be completed in the long term, snapping a rubber band or hair tie on the wrist can provide a similar sensation to cutting without leaving a lasting injury. This method allows for a sense of control and an immediate physical release.
- Practicing Deep Breathing and Grounding Exercises
For those experiencing numbness or dissociation, grounding exercises like deep breathing, mindful walking, or focusing on sensory details in the environment can help re-establish a sense of presence.
- Creating Art or Craft Projects
Artistic expression, such as drawing, painting, or crafting, allows individuals to channel difficult emotions into something tangible. This creative outlet can offer a sense of relief and accomplishment.
- Talking to Someone You Trust
Speaking with a friend, family member, or therapist can provide a valuable release for pent-up emotions. Even if difficult to articulate, simply sharing feelings can alleviate the intensity of distress.
Seeking Support and Treatment for Self-Harming Behaviors
While alternatives can provide temporary relief, it’s important to address the root causes of self-harm through professional support. Therapy, particularly cognitive-behavioral therapy (CBT) or dialectical behavior therapy (DBT), can help individuals develop healthier coping mechanisms, understand the underlying emotions, and work toward long-term emotional resilience.
Having a support network, whether through friends, family, or mental health professionals, is going to be important for individuals trying to replace self-harming behaviors with healthier coping strategies. With time, alternative outlets and support can help individuals move toward more constructive and compassionate ways of handling emotional pain.
If you’re looking for mental health support in Dallas or the DFW area, please reach out to Aware Behavioral Health today.
