Understanding Endorphins and Self-Harm: Why the Brain Responds and Healthier Ways to Find Relief

Understanding Endorphins and Self-Harm: Why the Brain Responds and Healthier Ways to Find Relief

When people think about self-harm, they often focus on the physical injury. However, there is also a complex biological process taking place inside the brain and body. One of the reasons some people may feel temporary relief after self-harming is due to the release of chemicals called endorphins.

Understanding how endorphins work can help us better understand why self-harm can become difficult to stop and why finding alternative ways to release these chemicals can support recovery.

What Are Endorphins?

Endorphins are natural chemicals produced by the brain and nervous system. Their name comes from the words “endogenous morphine,” meaning they are the body’s own pain-relieving substances.

When the body experiences pain, stress, fear, or intense physical exertion, endorphins are released into the bloodstream and brain. Their role is to help reduce pain and create a sense of relief, calm, or even temporary wellbeing.

You may have heard of a “runner’s high” after exercise. This feeling is partly linked to the release of endorphins and other mood-enhancing chemicals.

Why Are Endorphins Released During Self-Harm?

When someone self-harms, the body recognises the injury as pain or a threat. In response, the brain activates its natural protection system and releases endorphins.

These endorphins can:

• Reduce physical pain

• Create a temporary sense of relief

• Produce feelings of calmness or emotional numbness

• Help the body cope with distress in the short term

For some individuals, especially those experiencing overwhelming emotions, anxiety, anger, sadness, or emotional numbness, this brief feeling of relief can feel powerful. Unfortunately, because the relief is temporary, the emotional difficulties often return, creating a cycle where self-harm may seem like the quickest way to cope.

It is important to remember that self-harm is not attention-seeking behaviour. It is often a sign that someone is struggling with intense emotions and is trying to find a way to manage them.

Finding Safer Ways to Release Endorphins

The good news is that self-harm is not the only way the body releases endorphins. There are many healthier activities that can trigger the same natural chemicals without causing injury.

Exercise

Physical activity is one of the most effective ways to increase endorphin levels.

Examples include:

• Walking or hiking

• Running or jogging

• Swimming

• Cycling

• Dancing

• Team sports

Even a brisk 15–20 minute walk can help boost mood and reduce stress.

Laughter

Genuine laughter can stimulate the release of endorphins and help reduce stress hormones.

Try:

• Watching a favourite comedy

• Listening to funny podcasts

• Spending time with people who make you laugh

Listening to Music

Music can have a powerful effect on the brain. Many people find that listening to uplifting songs, singing, or playing an instrument improves their mood and creates a sense of emotional release.

Creative Activities

Creative expression can help channel difficult emotions while encouraging the brain to release feel-good chemicals.

Consider:

• Drawing or painting

• Crafting

• Writing

• Photography

• Playing music

Spending Time with Others

Positive social connection can increase feelings of wellbeing and support the release of natural mood-enhancing chemicals.

This might involve:

• Talking with a trusted friend

• Joining a club or support group

• Spending time with family

• Volunteering

Acts of Kindness

Helping others can create a sense of purpose and satisfaction while stimulating the brain’s reward system.

Simple acts such as checking on a friend, volunteering, or helping a neighbour can have a surprisingly positive impact on mood.

A Final Thought

The relief some people experience after self-harming is not because self-harm solves the underlying problem. It is often linked to the body’s natural release of endorphins in response to pain. While this may provide temporary comfort, it does not address the emotional distress that led to the behaviour in the first place.

Learning healthier ways to release endorphins and manage difficult emotions can be an important step towards recovery. Small changes, practised consistently, can help build new coping strategies that support both physical and emotional wellbeing.

If you or someone you know is struggling with self-harm, reaching out for support from a trusted person, healthcare professional, or mental health service can be an important first step towards finding safer ways to cope.