Creating a Suicide Prevention Safety Plan: A Lifeline for Tough Moments

If you or someone you love struggles with suicidal thoughts, having a clear, actionable safety plan in place can make all the difference when things feel overwhelming. September is Suicide Prevention Awareness Month, and at Self-Care is For Everyone, we’re dedicated to providing resources that empower people to protect their mental health.

One powerful tool for navigating those challenging moments is a personal safety plan. This document allows you to map out warning signs, coping strategies, and emergency contacts, so when the moment of crisis hits, you have a step-by-step guide to keep you grounded. And the best part? You don’t have to wait until you’re overwhelmed to prepare it. By creating your plan now, you’re already taking a vital step toward self-care and mental wellness.

Why a Safety Plan?

A suicide prevention safety plan is a personalized tool designed to help you stay safe when thoughts of self-harm or suicide arise. It encourages you to identify your personal triggers and signs of emotional distress, and provides immediate actions you can take to cope with those feelings.

The plan we’ve created has been designed to walk you through these important steps, helping you prepare for any difficult moments ahead. Let’s walk through the plan together:

1. Identifying Your Warning Signs

Recognizing the early signs that you’re struggling is key. Common signs may include withdrawing from loved ones, feeling anxious, or constantly thinking about self-harm. By listing these out, you can become more aware of when you’re entering a difficult emotional state and can seek help before it escalates.

Example:

• Feeling very anxious
• Isolating from others
• Persistent negative self-talk

2. Immediate Coping Strategies

Once you’ve identified that you're struggling, what can you do in the moment to feel better? It’s essential to have a set of quick, accessible strategies that help you manage your emotions and calm your nervous system. These might include deep breathing exercises, listening to calming music, or going for a walk.

Example:

• Practice deep breathing
• Listen to a favorite song or calming playlist
• Call a trusted friend for support

3. Reaching Out for Support

It's vital to remember that you don’t have to go through difficult moments alone. Your safety plan should include a list of people you can reach out to, whether they’re friends, family members, or mental health professionals. You can even add professional resources, like the 988 Lifeline, that you can turn to during a crisis.

Example:

• Reach out to a friend or family member
• Contact a therapist or counselor
• Call 988 or your local crisis hotline

4. Creating a Safe Environment

Another important step in the plan is ensuring your environment is safe when you feel vulnerable. This might mean removing harmful objects from your space or staying with a trusted friend. You can also list locations where you feel calm and supported, such as a park or a friend’s house.

Example:

• Stay with a friend or family member
• Avoid alcohol or drug use
• Remove harmful objects

5. Positive Affirmations & Reminders

In moments of crisis, having positive reminders can ground you. Whether it's an affirmation that reminds you of your strength or a memory that brings comfort, these are vital when you're feeling overwhelmed.

Example:

• “I am strong enough to get through this.”
• “This feeling is temporary.”
• “I am loved and needed.”

6. Emergency Contacts and Professional Help

Lastly, your safety plan should include the contact information of professionals and support resources. Whether it's your therapist, a trusted family member, or the 988 Suicide & Crisis Lifeline, having this information ready can save valuable time in an emergency.

We encourage you to download and fill out your personal safety plan today. It’s not just a precaution—it’s an empowering tool that puts control back in your hands, even during the most difficult times. Remember, you’re not alone, and help is always available.

If you're feeling overwhelmed, reach out to a friend, a professional, or the 988 Lifeline. Creating your safety plan now ensures that when you need it most, you're already prepared.

[Download the Safety Plan PDF Here]

Take care of yourself and share this resource with others—it could make all the difference.

By building this plan, you’re taking an essential step towards protecting your mental health. Don’t wait until a crisis to act. Set yourself up for success now, and know that even in the hardest moments, there’s a way forward.