Your Suicide Safety Plan
If you’re struggling with difficult emotions or thoughts, it can help to create a safety plan to help you cope with those challenges. A safety plan can be a valuable tool to have when you’re feeling overwhelmed. Here’s a template you can use to create your own personalised safety plan:
My Safety Plan
Warning Signs: Identify your warning signs or triggers that may indicate you are feeling overwhelmed, stressed, or having suicidal thoughts. These could include specific emotions, thoughts, or changes in behavior.
Coping Strategies: List coping strategies that have worked for you in the past or that you think might help you during difficult times.
These could include:
- Deep breathing exercises
- Mindfulness and grounding techniques
- Engaging in hobbies or activities you enjoy
- Talking to a supportive friend or family member
- Writing in a journal
- Seeking professional help from a therapist or counsellor
Check out our resources section for more.
- Supportive Contacts: List the names and contact information of supportive people you can reach out to when you need someone to talk to or seek help. This could include friends, family members, or support groups.
-
Professional Help: Write down the contact information for mental health professionals, crisis hotlines, or helplines that you can contact in case of a crisis. See our help near you section.
-
Distractions and Activities: Create a list of positive distractions and activities that can help take your mind off negative thoughts or emotions. These activities should be ones that you find enjoyable or relaxing.
-
Safe Environment: Identify a safe space or place where you can go when you need to be alone and away from any potential harm or triggers.
-
Reasons to Live: Write down the reasons why your life is worth living and worth fighting for. These could be personal goals, dreams, or things that bring joy and meaning to your life.
-
Removing Means: If you have access to any means that could be used for self-harm, create a plan for safely removing or limiting access to them.
-
Emergency Contacts: List emergency contacts, including local emergency services (e.g., police or ambulance), along with nearby hospitals or crisis centres. See our get help now section.
-
Reaching Out for Help: Understand the importance of reaching out to others for support and not keeping your feelings to yourself. Make a commitment to talk to someone you trust if you’re feeling overwhelmed.
Remember
A safety plan is not a substitute for professional help. If you find that you’re struggling to cope with your emotions or thoughts, it’s essential to seek support from mental health professionals who can provide proper evaluation and treatment.
It’s okay to reach out for help; you don’t have to go through this alone. Remember that there are people who care about you and want to support you during difficult times. Don’t hesitate to talk to someone about what you’re going through.
