A safety plan is a practical tool to keep you safe in times of emotional or mental distress. For individuals suffering from self-harm, depression, or suicidal thoughts, this tool is a great way to mitigate risk and ensure personal safety.
Our Safety Plan Template was developed after intensive research into the wide variety of templates out there. Based on this exercise, we identified 6 key areas commonly featured in intervention tools designed for the benefit of individuals who are at an increased risk of a suicide attempt.
Let’s walk you through each of these 6 steps, and help you create your own safety plan for yourself, or someone you care about.
But before we do, remember, ideally, anyone having suicidal tendencies should have a comprehensive suicide risk assessment done by a mental health professional who can then create a customized safety plan tailored to you. That said, not everyone has the means or will to access these resources; our at-home, customizable document is a good option for those who want to develop a personalized plan to manage high-risk situations, crises, or emergencies.
Section 1: Warning Signs
When filling this section, ask yourself – what do you feel or do when you are on the edge of an emotional crisis or a mental breakdown?
The answer to this is all you need to identify the specific triggers and stressors indicating that a crisis may occur. These can be disturbing thoughts, feelings, images, moods, and behaviors signaling the onset of a potential crisis such as feelings of guilt or shame, or indulging in substance abuse.
You can also identify situations that have been (in the past) or could become dangerous such as running into an emotionally abusive partner, or even sharing living space with people who put you at emotional risk, say, a violent parent figure.
Section 2: Internal Stratgies
Now that you know your triggers, you must also identify ways to cope with them.
In this section, add a prioritized list of internal coping strategies to help you manage stress or negative feelings on your own – that is, without contacting another person.
You can choose from a wide range of coping strategies here, such as deep breathing, mindfulness, listening to music, or even going for a run. These self-help techniques can help you regulate emotions and reduce distress, quietening those negative thoughts. Rank these strategies in terms of how well you think they’ll work while also considering questions such as what might keep you from using them, and what might make you more likely to use them.
Section 3: Distraction
In this section, you identify practical ways to distract yourself as part of your plan to stay safe. One good way to categorize distraction techniques is to think of physical distractions (such as going to the gym or playing with a stress toy) versus creative ones (such as drawing, cooking, or decorating your room).
You can also think of distractions as being productive (say, reorganizing your drawers or writing a diary) or soothing (like your favorite bubble bath or a comforting hot drink).
These activities can help you shift attention away from painful feelings or thoughts of dying. But just remember, what works for one person, may not work for someone else.
Section 4: Social Support
It is often said that no man is an island. In the case of mental health patients, this is even more true.
In this section, you identify trusted individuals or emergency contacts in your life who may be expected to provide support during difficult times.
Think of people you can confide in most comfortably about your situation. For many, this may be a sibling or a parent as families often play a key role in keeping patients safe by reducing access to means of self-harm as well as providing useful information to healthcare professionals.
For others, their safe space may be a close friend’s house where they can openly talk about what they are feeling without fear of judgment. It can also be a place where a struggling person goes, such as an Alcoholics Anonymous meeting, or a nearby community center.
Once you have identified a list of people or social settings, it’s time to prioritize them. This is important as you may not share the same level of trust or comfort with each of your contacts.
Section 5: Professional Support
In this section, you must add the name and contact details of professionals you can turn to when you are having suicidal or self-harming thoughts, such as:
- A General Physician (GP) or family doctor who may guide you or one of your close ones on how to best deal with the situation
- A psychiatrist who might, depending on the nature & gravity of your situation, prescribe antidepressants, antipsychotics, or mood stabilizers
- A behavioral therapist who might use Cognitive Behavioral Therapy (CBT) to manage your suicidal behavior
- A crisis helpline that provides free, confidential, and 24/7 listening services
Section 6: My Safe Environment
This section was designed to make sure that when emotions are running high, you don’t have access to objects that may pose a serious health hazard to you.
Here, you can list down items that could be used in a suicidal crisis such as a firearm, a sharp knife, ropes/strings, glass bottles as well as alcohol, opioids, or any other drugs that could potentially create a life-threatening situation.
Once you have thought of all the items you might use to harm yourself, consider the ways that it would make it more difficult for you to access them, and write them down.
Who Is This Template For?
By systematically laying out steps, contacts, and resources, our template empowers users to manage their emotions, cope with stressors, and reach out for help when necessary. All in all, our template serves as a valuable tool for:
- Individuals at Risk: People facing emotional distress, suicidal ideation, domestic violence, or substance use may use this plan as a personal guide.
- Mental Health Professionals: Therapists, counselors, and social workers can use the template to support clients in developing strategies for managing crises and staying safe.
- Health and Safety Personnel: Workplace safety officers and human resources personnel may use it to guide employees in creating personalized responses to emergencies.
- Family Members or Support Persons: Relatives or friends of at-risk individuals might use this template to understand how to help loved ones in need, ensuring they know what steps to take or whom to call.
Winding Up
Suicide is one of the leading causes of death for children, teens, and young adults in the United States. In 2022 alone, over 49,000 people died by suicide in 2022*. As noted earlier, while our template does not claim to be a professional risk assessment form, or a long-term well-being plan, it is still a valuable tool that can help you stay healthy, connected, and safe, while reminding you of your reasons to live.
You can complete your Safety Plan by yourself or with your clinician.
Simply download a copy of our Safety Plan template here as a PDF, Word document, or Google Docs. Remember, you don’t have to use these and may prefer to find a more personalized way of constructing a safety plan but either way, our template is a good place to start in terms of thinking about the warning signs, coping strategies, and sources of support that can help you through a difficult time.
*U.S Centres for Disease Control & Prevention, Suicide Data and Statistics (Available here)
