A Safety Plan is a prioritized list of strategies and help to reduce a person’s risk of harming themselves. This is a tool to help those who struggle with suicidal thoughts or thoughts about harming themselves to survive. To make your own safety plan, read the following steps and write your safety steps on a piece of paper that you can review when you feel like harming yourself.
Step 1: Warning Signs
One of the most effective ways of preventing a suicidal crisis is to address the problem before it begins fully. Write down the sorts of thoughts, images, thinking processes, moods, situations, or behaviors that you can lead you to a crisis.
Some example could be: “Spending a lot time by myself”, “avoiding other people”, “not doing activities that I usually do”, “thinking that I am a failure”, or “feeling like things aren’t going to get better.”
Step 2: Internal Coping Strategies
For this step, write down things you can do to take your mind off problems without contacting another person.
You can ask yourself, “what can I do on my own to help myself not to act on suicidal thoughts or urges?” Think of what activities could you do to help take your mind off your problems even if it is for a brief period of time?
Some examples could be going for a walk, listening to music, going online, taking a shower, playing with a pet, exercising, reading, or doing chores.
Step 3: Reasons to Live
When you are having suicidal feelings, it may be easier to see all the negatives in your life and not see any of the positives. By writing your reasons to live, it will help you refocus your attention on the reasons to keep going until your suicidal thoughts and feelings pass. Some examples could be “I want to live to see my little brother grow up” or “I want to stick around to see what my children will turn out to be” or “I want to stick around for my pets.”
Step 4: People and Social Things That Can Be Distractions
Write down who or what helps you feel good when you socialize with them. You don’t have to tell them about your suicidal feelings, the point is just to spend some time with people, places or activities that can help take your mind off your problems, at least for a little while. This can include things like going to the beach, hanging out with a few friends, or watching one of your favorite movies.
Step 5: People Whom I can Ask For Help
Write down who among your family or friends you could contact for help during a crisis. These are people that you can share at least some of the feelings and thoughts and would offer some help. Some examples could be a spouse/partner, sibling, parent, close friend, priest or pastor, or a coworker. Write down their name and their phone number so you can contact them quickly during a crisis.
Step 6: Professional Help I can Contact During A Crisis
Write down agencies that are trained to give you help. Some examples include the National Suicide Prevention Hotline (Call 1-800-273-8255, 24 hours a day), The Crisis Text Line (with text services 24 hours a day at 741741) or the 24 Hour Hawaii Access Crisis Line (832-3100 on Oahu or 1-800-753-6879 for Neighbor Islands).