A Safety Plan

  1. When should you use this plan?
    2.
    You should use the plan when you begin to see the warning signs of suicidal urges.
  2. What can you do to calm yourself down if you are feeling suicidal?
    3.
    Think about how your urges work. Make a list of activities that soothe you and take your mind off of suicidal urges.
  3. What are your reasons for living?
    4.
    Create a list of reasons why you are living. While feeling suicidal you are more susceptible to getting caught up in the pain and not realizing the positives in your life. Your list will help you refocus your attention to the reasons why you should keep going until your suicidal thoughts and feelings pass.
  4. Whom can you talk to?
    5.
      Keeping a list of people with phone numbers or other contact information will help. Talking to people who are friends and family that are able to distract you from yourself will be able to help. If you are unable to distract yourself from your suicidal thoughts maybe others would be able to help you.
  5. Whom can you contact for professional help?
    6.
      Keep a list with numbers, email addresses, and other contact information to be able to get hold of a professional. If you haven't yet been in contact with a professional then find someone who naturally assists people with things such as depression, people like a psychiatrist, a therapist, a crisis hotline, etc.
  6. How can you make your environment safe?
    7.
      To make your environment safe you should go to a different location that is a public place like a cafe or restaurant, this will keep you from having things at home to harm yourself with while being alone. Being with people is fairly important. In case something were to happen others could help. If you were to stay at your home try to keep anything you could harm yourself with in a different location away from you.
  7. What can you do if you are still not feeling safe?
    8.
      If all other steps have failed then relocate yourself to the nearest hospital emergency room and ask for help. Keep the name, address, and directions to the hospital listed in your plan for easy access or keep the location in your GPS. If you don't feel safe getting to the hospital then call 911 or the emergency contact number for your area.
  8. How to use your suicide safety plan?
    9.
      If you begin to experience any warning signs listed in your suicide safety plan then begin going through your steps outlined for yourself one by one until you begin feeling safe once again. An exception would be if you are feeling out of control and strongly thinking of suicide. If that is the case call a trusted friend who can be with you immediately or call 911. You will likely have your plan at home or keep a means of an online plan on your phone to always have it with you.