Creating an Effective Suicide Safety Plan

Why You Need a Safety Plan

A suicide safety plan is a written list of coping strategies and sources of support that you can use during a suicidal crisis. It'''s designed for moments when you'''re not thinking clearly and need concrete steps to follow. Think of it as a roadmap that your current, stable self creates for your future, struggling self.

Research shows that safety planning significantly reduces suicide attempts and saves lives.

When to Create Your Safety Plan

Before a crisis: When you'''re thinking clearly
With professional help: Work with a therapist, counselor, or crisis worker
When you'''re stable: Not during an active suicidal crisis
Regularly update it: As your life circumstances and supports change

The Components of a Safety Plan

Step 1: Recognize Your Personal Warning Signs

What are the thoughts, feelings, or situations that indicate a crisis is building?

Examples of warning signs:

Specific thoughts: "Everyone would be better off without me"
Feelings: Overwhelming hopelessness, numbness, intense emotional pain
Behaviors: Isolating, drinking heavily, not eating, giving away possessions
Physical sensations: Chest tightness, can'''t breathe, physical pain
Situations: Being alone at night, driving past a certain place, anniversary dates

Your warning signs:

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Step 2: Internal Coping Strategies (Things You Can Do Alone)

Activities you can do without contacting anyone that help you cope:

Examples:

Distraction: Watch favorite show, play video game, do puzzle
Physical activity: Go for walk, do jumping jacks, dance
Self-soothing: Take hot shower, wrap in blanket, pet your dog
Creative expression: Draw, journal, play music
Mindfulness: Deep breathing, meditation app, progressive muscle relaxation
Environment change: Go to public place, sit outside, leave triggering location

Your coping strategies:

_______________________________
_______________________________
_______________________________
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Step 3: People and Social Settings That Distract

People you can be around or places you can go (without discussing suicidal thoughts):

Examples:

Call friend to talk about anything else
Go to coffee shop and be around people
Visit family member'''s house
Attend support group meeting
Go to gym or library
Volunteer at local organization

Your social distractions:

Person/Place: __________________ Phone: __________________

Step 4: People You Can Ask for Help

Trusted individuals you can contact to talk about suicidal thoughts:

Include people who:

Take your mental health seriously
Won'''t judge or dismiss you
Are typically available
You feel comfortable being vulnerable with
Will take action if you'''re in danger

Your support people:

Name: __________________ Relationship: __________ Phone: __________________

Step 5: Mental Health Professionals to Contact

Your treatment team and their emergency contact information:

Therapist: __________________ Phone: __________________ After-hours: __________________

Psychiatrist: __________________ Phone: __________________ After-hours: __________________

Case Manager: __________________ Phone: __________________ After-hours: __________________

Crisis Team: __________________ Phone: __________________

Doctor: __________________ Phone: __________________

Step 6: Crisis Resources

24/7 crisis services you can contact anytime:

988 Suicide & Crisis Lifeline: Call or text 988
Crisis Text Line: Text HOME to 741741
Veterans Crisis Line: 988 then press 1, or text 838255
Trevor Project (LGBTQ+ Youth): 1-866-488-7386 or text START to 678-678
SAMHSA Helpline: 1-800-662-4357
Local Crisis Center: __________________

Emergency services:

Call 911
Nearest ER: __________________ Address: __________________

Step 7: Making Your Environment Safe

How to reduce access to lethal means during a crisis:

Firearms:

Store with trusted friend/family member
Use gun locks or safes
Give key/combination to someone else
Temporarily remove from home

Medications:

Give to trusted person to dispense daily
Lock in medication safe
Keep only small quantities at home
Remove stockpiled pills

Other means:

Secure sharp objects
Remove or limit access to specific items you'''ve thought about using
Identify and avoid specific locations

Your means safety plan:

Items to secure: __________________

Who will help: __________________

Where they'''ll be stored: __________________

Step 8: Reasons for Living

Important things worth staying alive for:

In crisis, it'''s hard to remember these. Write them now:

_______________________________
_______________________________
_______________________________
_______________________________
_______________________________

Examples:

My children need me
My pets depend on me
I want to see my best friend'''s wedding
I haven'''t traveled to places I want to see
My recovery is important to me
Things have gotten better before
I want to finish my degree

How to Use Your Safety Plan

During a Crisis

Start at Step 1: Recognize you'''re in crisis mode
Work through steps in order: Try internal coping first, then move to social supports
Don'''t skip steps: Each one might help de-escalate
Keep going until you'''re safe: If Step 1 doesn'''t work, move to Step 2
Call crisis services if needed: Don'''t wait too long

Important Rules

Use it early: Don'''t wait until crisis is severe
Try multiple strategies: One coping skill might not be enough
Get help if it'''s not working: Don'''t rely solely on your plan during severe crisis
Update regularly: Phone numbers change, new supports emerge

Where to Keep Your Safety Plan

Make it easily accessible:

On your phone: Save in Notes, take photo, or use safety plan app
Printed copy: In wallet, on fridge, nightstand
Cloud storage: Email to yourself, save in Google Docs
Give to others: Share with therapist, family, trusted friends
Multiple locations: Car, work, home

Safety Planning Apps and Templates

Helpful tools:

MY3 App: Digital safety plan with quick access to contacts
Stanley-Brown Safety Plan: Evidence-based template used by professionals
notOK App: Sends alerts to your support network
Crisis Text Line: Can help you create a plan via text

Safety Planning with Professional Help

What a Therapist Can Add

Help identify warning signs you might miss
Suggest coping strategies tailored to you
Role-play using the plan
Coordinate with your support network
Address barriers to using the plan
Update based on your progress and setbacks

Safety Planning in Treatment Settings

If you'''re discharged from:

Psychiatric hospital: Should create safety plan before discharge
Emergency room: May receive basic safety plan
Crisis center: Will help develop plan during visit

Special Considerations

If You Live Alone

Emphasize going to public places
Have video chat contacts ready
Consider staying with someone during high-risk periods
Join online support communities for connection

If You Have Limited Support

Focus on professional and crisis resources
Build support through groups (NAMI, DBSA, online forums)
Include peer support specialists
Emphasize internal coping and environment changes

For Young People

Include school counselor or trusted teacher
Text-based resources may be preferable
Consider parent involvement (balance privacy with safety)
Include age-appropriate coping strategies

What a Safety Plan Is NOT

Not a no-suicide contract: Those don'''t work
Not a promise you'''ll never feel suicidal: It'''s a tool for when you do
Not a replacement for treatment: You still need therapy, medication, etc.
Not foolproof: Sometimes professional intervention is still needed

When the Plan Isn'''t Working

If you'''ve tried your safety plan and still feel suicidal:

Call 988 immediately
Go to nearest emergency room
Call 911 if you'''re in immediate danger
Don'''t give up—ask for help

A safety plan reduces risk but doesn'''t eliminate it. Getting professional help during a severe crisis is not a failure—it'''s using your resources wisely.

You'''re Worth the Effort

Creating a safety plan takes time and thought, but it'''s one of the most important things you can do for yourself. It shows that even in your darkest moments, a part of you wants to survive. Honor that part by building a plan that works for you.

If you need help creating your safety plan, call 988 or contact a mental health professional. You don'''t have to do this alone.