suicide safety planning
Individual suicide prevention starts with a Safety Plan. Work with a therapist to put a plan together and to give you the support you need to follow it closely. You can also put one together here and email it to yourself.
- Step 1: Identify and write down your warning signs (thoughts, images, moods, or behaviors) that indicate a crisis may be developing. Also identify situations that are likely to lead to a crisis developing and take steps to avoid those situations.
- Step 2: Identify and write down thoughts or activities that can distract you from the distress. What safe activities are most likely to bring relief, peace, distraction, a different sensation? Here are some ideas to get you started.
- Meditate on these or other effective mantras: This feeling is temporary. I have been here before, I am strong enough to make it through again. I CAN tolerate this feeling. My memory is playing tricks on me; my life (friendships, job, sense of self, etc.) is better than I am remembering now. There are people in my life that can help with this; let me reach out. There are things that I can do to improve how I feel now; let me try those. This feeling feels terrible, AND I know that it will pass.
- If you follow a religion, prayer can help.
- Meditate on these or other effective mantras: This feeling is temporary. I have been here before, I am strong enough to make it through again. I CAN tolerate this feeling. My memory is playing tricks on me; my life (friendships, job, sense of self, etc.) is better than I am remembering now. There are people in my life that can help with this; let me reach out. There are things that I can do to improve how I feel now; let me try those. This feeling feels terrible, AND I know that it will pass.
- Step 3: Identify and write down people to call (friends, family, neighbors, colleagues or coworkers) when you are feeling unsafe
- Choose people that will be helpful
- Have a plan for what you’re going to say to each person. Will you disclose your safety risk? Will you ask for some support during your tough time? Or will you just ask for some hangout time?
- Consider whether each contact should be informed of this plan in advance
- Step 4: Identify and write down professionals to call (your therapist/your psychiatrist/your life coach/other professional resources) when you are feeling unsafe
- Step 5: Emergency resources to call when you are feeling unsafe
The Suicide Prevention Hotline 800-273-TALK will connect you to a professional crisis counselor
Text HOME to 741741 for immediate connection to professional crisis counselor
Call 911 in the case that one of the above options are not the best fit