Self-destructive behaviors are intentional actions likely to cause harm physically or emotionally. Examples include substance abuse, engaging in risky behavior, including sexual behavior, or general risk-taking, such as gambling, where there is little chance of controlling the outcome. In 25 years as a sex crimes prosecutor, I have repeatedly seen more severe forms of self-destructive behavior. They include cutting/self-mutilation and other types of physical self-harm to relieve the “pressure” of intrusive traumatic memories and thoughts.
However, the most important issue for people suffering from self-destructive thoughts or behavior is how to stop it. Sometimes the solution includes first identifying the problem: figuring out where the thoughts are coming from.
Shame and Anger
Clair Cassiello-Robbins et al. (2019) explored the relationship between anger, shame, and self-destructive behavior.i They began by acknowledging that shame and anger are distinct but interrelated emotions involved in impulsive, self-destructive behavior (ISDB).
They noted that research dealing with anxiety and depression indicates that aversive reactions to negative emotions can result in escape behavior. They found that shame has a significant, indirect impact on anger, creating aversive reactions to emotions. Shame also significantly impacts ISDB by creating aversive responses to emotions and anger.
PTSD Symptoms
Ling Jin et al. (2022) examined the indirect effects of emotional dysregulation between posttraumatic stress disorder (PTSD) symptoms and self-destructive behavior.ii They suggested that people exposed to trauma who experience a greater degree of PTSD symptoms of negative cognition and mood, avoidance and arousal, and fewer symptoms of intrusions will be more likely to have difficulties regulating their emotions. A greater degree of PTSD may increase behavior that is reckless or self-destructive. Jin et al. predicted that treating trauma in ways that enhance emotion regulation methods may prevent or decrease the tendency to engage in reckless/self-destructive behavior.
Appreciating some of how self-destructive behaviors originate and perpetuate, we turn to how to mitigate the damage.
Talk It Out
You are not alone if you are plagued by urges to engage in self-destructive behavior. Nor are your reasons totally unique. Others have been there–and been through it. Mustering the courage to admit the urge to self-harm can facilitate recovery through sharing with trusted friends and family and within professional support groups and therapy.
Behavior Change
Treatment through changing behavior can involve identifying mental and physical triggers that remind you of the traumatic event and establishing new, productive methods of dealing with emotional distress. Such methods can include talking, exercise, art, or other types of distraction.
Cognitive Challenges
Cognitively challenging activities such as creative writing or problem-solving tasks can be an effective method of changing our mental script since we are incapable of thinking about two things at the same time–especially when one of them is mentally taxing or difficult.
Anyone who suffers from traumatic thoughts and self-destructive behavioral urges knows a list of “remedies” is only part of the solution. Professional help is often enormously useful and is, fortunately, widely available.
To find a therapist near you, visit the Psychology Today Therapy Directory.
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How to Reduce Self-Destructive Behavior - Psychology Today
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