Try talking things through with somebody. Although you may not think it talking things through with somebody can really help lift a weight off of your chest. Even if its just a friend it is a start :) Bottling it up will get you nowhere, you need to let it all out, deal with it and get on with the future. As for the self harm, there are things you can try like snapping an elastic band to your wrist or squeezing an ice cube. A better idea would be to try channel that energy and frustration into something worthwhile. Find a distraction, get a stress ball, have a cold shower or go for a run :) Someething along those lines. Take care and i hope things get better for you.