Self-Harm Awareness Month: Understanding, Supporting, and Breaking the Stigma

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Written by Halsey Redman

March is Self-Harm Awareness Month, a time to reflect on the impact of self-harm and to shine a light on the struggles faced by those who engage in these behaviors. It’s also an opportunity to raise awareness, foster understanding, and reduce the stigma surrounding this topic. In this post, we will explore what self-harm is, why people may turn to it, and how we can all contribute to creating a more supportive environment for those who are struggling.

What is Self-Harm?

Self-harm refers to any intentional injury to one’s body, often as a way of coping with overwhelming emotions, mental health issues, or life stressors. While cutting is one of the most commonly known forms, self-harm can also involve burning, scratching, or hitting oneself. It’s essential to understand that self-harm is not an attempt to end one’s life, but rather a way for individuals to express emotional pain or feel a sense of control over their distress.

Why Do People Self-Harm?

Self-harm can be a complex response to various emotional, psychological, or social issues. Here are some common reasons why people may engage in self-harming behaviors:

• Emotional Pain: Many people who self-harm do so as a way to deal with intense emotional pain, such as sadness, grief, guilt, or anger. It can feel like a temporary release from these overwhelming feelings.

• Numbness or Disconnection: For some, self-harm can be a way to feel something when they are struggling with numbness, depression, or emotional detachment.

• Control: In situations where an individual feels powerless or out of control in other aspects of their life, self-harm may provide a false sense of control over their emotions or physical experience.

• Coping with Trauma: People who have experienced trauma, abuse, or neglect may use self-harm as a coping mechanism to manage the aftermath of their experiences.

• Mental Health Conditions: Self-harm is often associated with conditions like depression, anxiety, borderline personality disorder, and eating disorders. It can be a symptom of a deeper mental health struggle.

The Importance of Awareness

Self-Harm Awareness Month is about much more than just understanding the behavior—it’s about changing the narrative around self-harm and offering support to those who need it. There are many myths and misconceptions about self-harm that can perpetuate shame, silence, and isolation. Let’s work together to break these stigmas.

Key Myths vs. Facts:

• Myth: Self-harm is only about seeking attention.
  

• Fact: While some may feel the need to hide their self-harming behaviors, most people engage in self-harm as a private struggle with deep emotional pain. It is rarely about attention, but more often a way to cope with overwhelming feelings.

• Myth: Self-harm is only a teenage issue.
  

• Fact: Self-harm affects people of all ages, from young children to adults. While it often begins in adolescence, it can persist or resurface at any point in life.

• Myth: People who self-harm are weak or selfish.

• Fact: Self-harm is a mental health issue, and individuals who engage in these behaviors are often battling severe emotional pain. They need understanding, compassion, and support, not judgment.

How to Support Someone Who Self-Harms

If you suspect someone you care about is struggling with self-harm, it can be difficult to know how to offer support. Here are some practical steps to consider:

• Listen without Judgment: If they choose to open up about their self-harming behaviors, listen with empathy. Avoid minimizing their experience or offering unsolicited advice. Simply being there to listen can provide immense relief.

• Encourage Professional Help: Gently suggest that they seek support from a mental health professional, whether it’s a therapist, counselor, or psychiatrist. Therapy can help them explore the underlying issues contributing to their self-harm and work toward healthier coping mechanisms.

• Be Patient: Healing from self-harm takes time. While you can offer support, remember that recovery is a journey, and there may be setbacks. Be patient, understanding, and consistent in your care. Know that there are limits to the amount of help you can provide. If you’re not a professional- it is not your sole responsibility to advise or care for someone. 

• Learn and Educate Yourself: Educating yourself about self-harm can help you better understand what someone may be going through and how to offer more informed support. It also helps you to be mindful of your language and actions, ensuring you don’t unintentionally hurt or alienate them.

How We Can All Make a Difference

During Self-Harm Awareness Month, we all have a role to play in spreading awareness and creating a more supportive, compassionate environment. Whether you are personally affected by self-harm or know someone who is, we can all help reduce stigma and encourage open conversations.

Here are some ways to get involved:

• Raise Awareness: Share information about self-harm and its impact on social media, in conversations, or through community events. The more people know, the more likely they are to offer support.

• Advocate for Mental Health Resources: Support organizations that provide mental health care for individuals who self-harm and advocate for accessible mental health services in your community.

• Show Compassion: Kindness, patience, and non-judgmental support can go a long way in helping someone who is struggling. It may not be easy, but showing empathy and care is one of the most powerful ways to help.

Conclusion

Self-Harm Awareness Month is an opportunity to bring awareness to an issue that affects millions of people, but it’s also a chance to remind ourselves of the importance of compassion, support, and understanding. By opening up conversations about self-harm, we can help those who are struggling feel less alone and more empowered to seek help. 

If you or someone you know is struggling with self-harming tendencies please reach out for support. You do not have to handle this alone. Call (603) 238-3149 or email office@growingrootsllc.com to set up an appointment. If you’re in immediate need of assistance Text HOME to 741741 to connect with a volunteer Crisis Counselor. 

How To Get the Best Night's Sleep

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Written by Halsey Redman

Getting a good night’s sleep is crucial for both physical and mental health. While there’s no one-size-fits-all formula, there are several key habits and practices that can help improve sleep quality and ensure that you wake up feeling rested and refreshed every day. Here’s a guide to getting the best night’s sleep, night after night:

1. Create a Consistent Sleep Schedule

Your body loves routine, and going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally.

• Stick to a routine: Try to go to bed and wake up at the same time each day—even on weekends. This helps strengthen your body’s sleep-wake cycle (circadian rhythm).

• Aim for 7-9 hours: Most adults need around 7-9 hours of sleep per night, though individual needs may vary. Prioritize your sleep needs by adjusting your schedule.

2. Set Up a Relaxing Bedtime Routine

What you do before bed can play a big role in how quickly and how deeply you sleep. A relaxing routine can help signal to your brain that it’s time to wind down.

• Dim the lights: About an hour before bed, reduce exposure to bright lights, especially blue light from screens. This helps your body start producing melatonin, the hormone that regulates sleep.

• Take a warm bath or shower: The rise and fall in body temperature can help promote relaxation and prepare your body for sleep.

• Practice relaxation techniques: Deep breathing, progressive muscle relaxation, or meditation can calm your mind and reduce stress.

3. Optimize Your Sleep Environment

Your sleep environment plays a significant role in your sleep quality. Make your bedroom a peaceful haven that encourages rest.

• Keep it cool: The ideal bedroom temperature for sleep is between 60-67°F. A cooler room promotes better sleep quality.

• Control light and noise: Use blackout curtains or a sleep mask to block out light, and consider a white noise machine or earplugs if noise is an issue.

• Invest in a good mattress and pillows: Ensure your mattress is comfortable and supportive. Your pillow should be the right height and firmness to keep your neck aligned. If this isn’t affordable for you- positioning blankets or pillows to keep your neck aligned will help!

4. Watch What You Eat and Drink

Your diet, especially in the hours leading up to bedtime, can significantly impact your sleep.

• Avoid heavy meals before bed: Eating large, rich meals can lead to indigestion, which may interfere with sleep. Try to finish eating at least 2-3 hours before bedtime.

• Especially, harder to digest foods like nuts, chips and grains.

• Limit caffeine and nicotine: Both caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Avoid them in the afternoon and evening.

• Be mindful of alcohol: While alcohol may initially make you feel sleepy, it disrupts sleep cycles and reduces the quality of your sleep. If you choose to drink, do so in moderation and not too close to bedtime.

• Stay hydrated: Drink enough water during the day, but avoid excessive liquids right before bed to minimize late-night trips to the bathroom.

5. Limit Screen Time

The blue light emitted by phones, tablets, computers, and televisions can interfere with melatonin production, making it harder to fall asleep.

• Turn off screens an hour before bed: Give your mind time to unwind without the distraction of screens. Instead of checking emails or scrolling through social media, read a book, listen to calming music, or engage in a relaxing hobby.

• Use blue light filters: If you must use screens in the evening, use blue light filters or apps that reduce blue light exposure.

6. Exercise Regularly

Exercise can improve sleep quality and help you fall asleep faster, but timing is important.

• Be active during the day: Regular physical activity, especially aerobic exercise, can promote better sleep. Try to exercise earlier in the day, as exercising too close to bedtime can leave you feeling too energized to sleep.

• Avoid intense exercise right before bed: If you’re working out in the evening, try to do lighter, calming exercises, such as yoga or stretching.

7. Manage Stress and Anxiety

Stress and anxiety are two of the biggest barriers to getting a restful night’s sleep. Learning to manage these factors can help promote better sleep.

• Practice mindfulness: Techniques like meditation, mindfulness, and journaling can help quiet your mind and reduce anxiety before bed.

• Write down your thoughts: If your mind races with worries or tasks, try writing them down in a journal before bed to clear your mind and avoid lying awake thinking about them.

• Try relaxation techniques: Breathing exercises, progressive muscle relaxation, or guided meditation can help calm your nervous system and prepare your body for sleep.

8. Get Morning Sunlight

Exposure to natural sunlight in the morning helps reset your circadian rhythm and improves sleep at night.

• Start your day with sunlight: Spend time outdoors or sit near a bright window in the morning. This helps signal to your body that it’s daytime, reinforcing your natural sleep-wake cycle.

9. Seek Professional Help If Needed

If you consistently struggle with sleep despite following healthy habits, it may be time to consult a healthcare provider. Sleep disorders, such as insomnia or sleep apnea, can disrupt your sleep quality, and a doctor or sleep specialist can help identify the cause and offer solutions.

10. Stay Consistent

Above all, consistency is key. While these tips can improve sleep quality, it’s important to stick with them and make healthy sleep habits a regular part of your life. Over time, your body will begin to recognize the cues that signal it's time for rest, and falling asleep and staying asleep will become easier.

In Conclusion,

Getting the best night’s sleep is all about creating healthy habits, optimizing your environment, and making your well-being a priority. By following these strategies—maintaining a consistent sleep schedule, preparing your body and mind for rest, and being mindful of what you eat and drink—you can enjoy better sleep, better health, and a more energized day ahead.

Sleep is essential to living a healthy and happy life, so invest the time and effort to make it a priority every night. Sweet dreams!

​​Six Inexpensive Ways to Reconnect with Your Partner This Valentine’s Day

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Written by Kirsten Nataren Crus, MA

This Valentine’s Day, think flowers, chocolates, and cards. Rather than sticking to these typical gifts, make it your goal to reconnect with your partner on a deeper level—explore their inner world, rediscover shared passions, and enjoy each other’s company in a more meaningful way. Here are five thoughtful and inexpensive ideas to help you truly connect with your partner this Valentine’s Day.

1. Write a Love Letter to Your Partner

Instead of opting for a pre-made card, take the time to write a heartfelt love letter to your partner. This personal touch shows thoughtfulness and intention. In your letter, consider including:

• A Favorite Memory: Recall a special moment you both shared that always brings a smile to your face.

• Why You Fell in Love: Reflect on what first attracted you to them and what made you fall in love.

• Your Favorite Thing About Them: Highlight a quality or trait you cherish most about your partner.

• Something You’re Looking Forward to: Share a future experience you’re excited to have together this year, whether it’s a trip, a milestone, or a shared goal.

• A Goal or Hope for the Future: Let your partner know what you hope for in the coming year—whether it’s more time together, growing closer together as a couple, or a shared project.

2. Play a Game Together

Playing a game together is a great way to connect and enjoy some time together. The key is to choose something that both of you enjoy and that encourages conversation. If you tend to get a little too competitive, opt for a more relaxed and fun game, so the focus stays on each other rather than on winning. Laughter and shared experiences while playing can deepen your connection and remind you of the simple joy in spending time together. Make sure to intentionally turn off phones and set aside any other distractions to really focus on the moment together.

3. Work on Building Love Maps

Love maps refer to understanding each other’s inner world—knowing our partner’s likes, dislikes, dreams, and experiences. In long-term relationships, people naturally change and grow over time, and it’s important to check in with each other to see where you each may have changed. This Valentine’s Day, take some time to ask each other reflective questions, such as:

• What are your current goals or dreams?

• What’s something that’s been on your mind recently?

• What keeps you up at night?

If you’re not sure where to start, you can use this article from the Gottman Institution: The Sound Relationship House: Build Love Maps

4. Get Outside and Enjoy Nature

Spending time outdoors has numerous mental and physical health benefits. It’s also a great way to spend time with your partner without the distractions of technology. Even with the cold outside, there are still some local winter activities you can enjoy together. Consider skiing/snowshoeing at the Green Woodlands Foundation (where you can warm up with hot chocolate after), walking to Rainbow Falls in Plymouth, or ice fishing.

5. Ask you Partner How They Feel Most Loved

Understanding how your partner feels most loved is an important aspect of deepening your emotional connection. People express and receive love in different ways. For some people, they really value physical connection through cuddling, holding hands, etc. For others, they really appreciate having a night off from chores and taking care of kids. Ask your partner when they feel most loved, and make it your goal to do something special for them in the next few weeks. Showing love, support, and empathy can help meet their emotional needs and strengthen your relationship.

6. Schedule an Appointment with Growing Roots

If you feel that reconnecting with your partner seems difficult or if there’s unresolved tension in your relationship, it might be time to consider professional support. Scheduling an appointment with one of our couples' therapists can provide you both with the tools and guidance you need to navigate any challenges. At Growing Roots, we help couples develop strategies for managing conflict, deepening communication, and strengthening emotional intimacy. If you’re struggling to connect or find yourselves constantly at odds, a therapist can offer you a safe space to work through issues and rediscover your connection.