How to create a safety plan if you feel suicidal

If you are experiencing suicidal thoughts or have had them in the past and want to reduce the risk of experiencing them again, creating a safety plan can be helpful. Evidence suggests that safety plans can help prevent and minimise the risk of suicide for some individuals.

In this article, you will find answers to the following questions:

What is a safety plan?
Why create a safety plan?
How do I create my own safety plan?
What coping strategies can I include in my safety plan?
How can I overcome the barriers to creating my own safety plan?

What is a safety plan?

Safety plans are personalised lists of coping strategies and sources of support that are specific to each person. They can help lower the immediate risk of suicide by providing a clear plan for how to cope and where to find help.

One of the main benefits of a safety plan is that you are at the centre of the decision-making process. You decide what non-harmful coping strategies are most effective and meaningful for you, as well as the people and support services you would like to contact when you’re in distress.

Why create a safety plan?

Safety plans can be a valuable tool if you are experiencing high levels of emotional distress, have a history of self-harm, are trying to manage certain triggers, or if you are at a higher risk of experiencing suicidal thoughts or behaviours. To learn more about the multiple factors that can affect a person’s risk of suicide, take a look at our factsheet on suicide risk. Remember, being identified as at higher risk does not mean you will harm yourself in the future.

Safety plans are highly personal and flexible tools that can be tailored to meet your specific needs. While further research is needed to fully understand their effectiveness, many studies have shown a range of benefits, including:

• Helping to prevent suicide
• Reducing the number of hospitalisations and increasing people’s willingness to engage in mental health treatment
• Reducing feelings of depression and hopelessness

Creating a safety plan can offer a sense of control and provide a clear path forward during difficult times. Anyone can have a safety plan to feel grounded in difficult times.

How do I create my own safety plan?

There are different approaches to creating a safety plan, from drawing one up collaboratively with a mental health professional or team to creating one on your own, perhaps with guidance from factsheets like this one.

It is important to remember that creating a safety plan is not a substitute for face-to-face therapy or other forms of professional care. Mental health professionals can help you create a safety plan as part of a broader mental health recovery plan. This plan might include other psychological therapies or sources of support, including:

• Psychological therapies, such as cognitive behavioural therapy (CBT), dialectical behaviour therapy (DBT), mindfulness-based approaches, and other types of psychotherapy
• Medication prescribed by a mental health professional or member of a multidisciplinary team within a specialised mental health service like Child and Adolescent Mental Health Services (CAMHS)

If you are experiencing persistent low mood, anxiety, or other mental health difficulties that affect your daily life, it is best to visit your GP to discuss your mental health. They may be able to support you in developing a safety plan. Alternatively, they might refer you to a mental health service where you can access appropriate support.

Beware of unvalidated apps

Safety plans can take a range of different forms, from internet or app-based plans to hard-copy plans that you can prepare using pen and paper.

While digital safety planning may become more accessible and convenient in the future, digital health tools must meet specific quality assurance standards set by trusted organisations like the Organisation for the Review of Care and Health Apps (ORCHA). Quality assurance standards ensure that an app or digital tool is reliable, safe, and effective in delivering what it promises. These standards are important because they protect users from ineffective or harmful products and ensure that tools meet strong professional guidelines.

Since no suicide safety planning apps have been officially approved using these standards yet, it’s best to use tools like this template provided by Samaritans. Be sure to keep your safety plan in a secure place where you can easily access it when needed.

5 steps towards securing your safety

To create a safety plan, follow these steps:

1. List your individual warning signs: Write down any specific thoughts, feelings, or physical sensations that signal you’re beginning to feel overwhelmed or distressed. These might include negative thinking patterns, feelings of hopelessness, or physical signs like headaches or trouble sleeping
2. List your preferred coping strategies: Identify ways to calm or soothe yourself when you’re in distress. This could include techniques like deep breathing, writing, taking a cold shower, or listening to calming music—anything that helps you feel grounded and reduces emotional intensity
3. Add emergency contacts: Include the names and contact details of trusted friends or family members you can reach out to in a crisis. Also, list any mental health services, helplines, or professionals you have a relationship with, especially if you have a prior safety planning agreement with them
4. Make your environment safe: Think about how you can reduce access to things that could be used for self-harm or suicide. This could mean storing medications safely, removing sharp objects, or limiting access to harmful substances
5. List your reasons for living: Write down the things that give your life meaning. These might include relationships, personal goals, responsibilities, or experiences you look forward to. This list can serve as a reminder of what keeps you connected to life and hope

Why include a list of coping strategies?

Most safety plans include a personalised list of coping strategies to help when you’re experiencing suicidal thoughts or emotional distress. A coping strategy is a tool that helps you manage difficult emotions, stress, or challenging situations. These can be psychological (how you think), emotional (how you feel), or behavioural (how you act). You might already have coping strategies that work for you, or you might still be in the process of identifying and developing them. Finding new strategies takes time, so it’s important to be kind and patient with yourself as you explore what works best. More information on the different types of coping mechanisms can be found in our factsheet on how to build new coping skills.

Choosing a coping strategy that works for you

Here are some non-harmful coping strategies you could include in your suicide safety plan to help during moments of high distress or when experiencing suicidal thoughts:

• Grounding exercises: Exercises like the 5-4-3-2-1 method can help you to focus on your senses and bring you back to the present moment
• Breathing techniques: Practising breathing techniques, like inhaling for four counts, holding for four, and exhaling for four, can help you to calm your body and mind
• Connecting with a trusted person: Reaching out to a trusted friend, family member, or support group for a conversation or emotional support can make a difference
• Listening to music or a calming playlist: Engaging with uplifting or calming music, or a podcast can provide temporary comfort or distraction
• Practising self-compassion: If possible, turn away from the self-critical voice for a moment and practise speaking to yourself as if you were a loved one
• Creative expression: You could try using art, music, or writing as an outlet to express difficult emotions in a non-destructive way
• Cold water exposure: Using cold water (e.g., splash your face or hold ice cubes) can help you ground yourself or shift focus away from the emotional pain (or numbness)

How can I overcome the barriers to creating my own safety plan?

While you may already be aware of the benefits of safety planning, it’s possible you’re facing barriers that make creating your own plan feel difficult. If this is the case, you’re not alone. Although a safety plan can be very helpful, many people find the process challenging. Some common reasons for this include:

Common barriers

• Low motivation or energy: When dealing with low mood or symptoms of a mental health condition, finding the motivation to create a safety plan can feel overwhelming
• Difficulty identifying resources: You might struggle to find out-of-hours mental health services or social contacts to rely on, whether due to social isolation, limited access to services, or lack of information
• Living in a remote area: If you’re in a rural location, sudden, unplanned access to mental health services or social support can be harder to arrange
• Privacy concerns: You may worry that if you create a safety plan, others might access it without your permission, whether online or in person
• Personalised needs: You might fear that a safety plan won’t address your specific needs or individual sources of distress, especially if these relate to differences in sensory processing, communication or social interaction

Practical solutions

While the barriers mentioned above can make creating a safety plan feel challenging, there are practical ways to overcome them. Here are some approaches you might consider:

• Low motivation or energy: Break the task into smaller, more manageable steps. Start with just one section of the plan, like listing warning signs, and come back to it when you feel ready. You don’t have to complete the entire plan in one sitting. Alternatively, you might ask a trusted friend, family member or mental health professional to help you create the plan
• Difficulty identifying resources: Your GP may be able to help you in identifying local mental health services and supports. If in-person access to support is limited, explore online therapy options or 24/7 text and telephone services. If social isolation is a concern, consider including online communities as part of your support network and scheduling regular virtual check-ins with friends or family to stay connected
• Privacy concerns: If you’re worried about someone accessing your plan, consider storing it in a password-protected document on your phone or computer, or keeping a written version in a secure place like a safe
• Personalised needs: Tailor your safety plan to reflect your individual needs and experiences. If you have sensory processing or communication differences, think about strategies that work best for you, such as creating a visual plan or using a trusted person to help guide you through it. When considering coping strategies, you could include reliable ways of minimising sensory overload, such as creating a list of safe places or ways to reduce stimulation in your environment (e.g., noise-cancelling headphones or adjusting lighting). Also, consider adding sensory comforts or joys to your plan, like keeping a box of sensory toys or a list of soothing activities that bring you calm and comfort

Long-term strategies for managing suicidal distress

If you have experienced or are experiencing suicidal thoughts, creating a safety plan with the support of a mental health professional can be a valuable long-term strategy to help minimise and prevent these thoughts in the future. To find more information on other long-term strategies for preventing suicidal distress, visit our factsheet on how to cope with suicidal thoughts in the long term.

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