Creating a Suicide Safety Plan

Content Warning: Mentions of suicide, self-harm, lethal methods, and many more. Please do not continue reading if you are easily triggered.

Suicidal ideation can be overwhelming, making it difficult to ignore intrusive thoughts and make sound decisions. It is thus preferable to have effective coping strategies, one of which is creating a safety plan.

A safety plan is a practical tool that can assist you in the event of a suicidal crisis. It is a prioritized and personalized list of coping strategies that you can follow until you’re safe and sources of help for you to contact as well. Think of it as a “mental health first aid kit.” It should ideally be devised in collaboration with your therapist or psychiatrist to ensure it is the best plan of action for you. Though you can create your safety plan with someone you trust too, such as your best friend or a close relative. It’s critical to involve someone since they may be a part of your safety plan, and they need to be aware of the present scenario.

Implementing the Safety Plan

Warning signs

These can be images, thought processes, moods, and/or behaviors that indicate you are on the verge of a low point. Examples include drug and alcohol use/abuse, isolation, increased self-harm, and so on.

Certain anniversaries or times of the year, such as holidays or anniversaries, may also trigger you. If that's the case, you could include it to your list of warning signs.

Effective Coping Strategies

Make a list of things you can do on your own to help you resist acting on your impulses or thoughts. It could be anything as simple as going for a run or a stroll, taking a hot shower, creating a playlist, or watching your favorite movie. Alternatively, you can go with a focused activity such as breathing exercises, yoga, meditation, and other similar activities.

If it doesn't address the crisis or reduce the risk, make a list of social settings where you can go to be around people instead (i.e coffee shop or at the mall). Any place you know that can help you divert your attention for a short period.

People Who May Offer Help and Provide Distraction

This could be a family member or a friend who you could call for assistance or in an emergency. These are people you may confide in about your distress and, most importantly, your suicidal thoughts. It's best if they know they're part of the planning process so they can properly help and support you. Make a list of multiple persons in case one of your contacts is unavailable. Names, phone numbers, and other pertinent contact information should be included.

If you can't think of any friends or family members to include at this point, that’s okay. You can proceed to the next section.

Professionals to Contact for Help

Determine how you will receive professional help if you are in crisis or no longer feel able to control suicidal thoughts in your Safety Plan. These could be helplines for support services, mental health professionals, or other medical professionals. If possible, provide names, phone numbers, addresses, and a website/email address.

You can bring a family member or a friend with you when you go to see them for support and a copy of your Safety Plan as well. Be open about your thoughts and feelings, including suicide.

Making the environment safe

First, consider which methods you might use if you were in a suicidal crisis. Once you've identified the potentially lethal objects you could use to injure yourself, secure and limit your access to them, or make a mental note to leave a room or situation where you don't feel safe.

You can even have someone, such as a family member or a friend, come over to your place and hide these items for you so that you won't be able to access them at all.

Reasons for Living

It's crucial to keep in mind that there are reasons to live as well as reasons to die. You can include letters, images, or things in your plan as a reminder of your reasons to be alive. People or animals, obligations or plans, or the hope that things will change are all possibilities.

Notes

• Make a safety plan before a crisis occurs. Begin creating it as soon as possible.

• Your safety strategy should be practical and realistic. It should be suitable for your abilities and circumstances.

• Make it available by keeping a copy on your phone and, if possible, share it with appropriate family, friends, and experts such as your GP or mental health professional so that they are aware of what you're going through.

• Check your plan every now and then to see if it's still applicable and update it if you must.

I also made a safety plan template that you may use as a guide. You can download it here.

It's important to note, however, that this safety plan has its limitations. It may not work every time or for individuals who require professional help, but it is still useful to know. This safety strategy isn't intended to take the place of more extensive therapies.

Keep in mind that you are not alone. Help is available!

IF YOU OR SOMEONE YOU KNOW IS AT IMMEDIATE RISK OF SELF-HARM OR SUICIDE, PLEASE CLICK HERE.

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References:

“How to Make a Safety Plan.” Suicide | ReachOut Australia, www.au.reachout.com/articles/how-to-make-a-safety-plan

“Safety Planning.” Every Life Matters, 5 May 2021, www.every-life-matters.org.uk/safety-planning/

Schimelpfening, Nancy. “How to Create a Suicide Safety Plan.” Verywell Mind, 26 Mar. 2020, www.verywellmind.com/suicide-safety-plan-1067524

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