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.
To create a safety plan, follow these steps:
- 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
- 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
- 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
- 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
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.
