In honor of suicide prevention month, I wanted to share some strategies to utilize when creating a safety plan. In moments of deep distress, having a safety plan can be a lifeline. Whether you or someone you know is experiencing suicidal thoughts or self-harm urges, having a clear plan in place can provide a sense of security and a roadmap to navigate through difficult times. Here's a step-by-step guide on creating your safety plan to help you or someone you care about stay safe and supported.
Step 1: Identify Triggers and Warning Signs
Understanding what triggers negative emotions and recognizing warning signs is the first step in creating a safety plan. Whether it's specific situations, people, or emotions, pinpointing triggers can help you anticipate difficult moments and take preventive actions.
Step 2: Build Your Support System
During challenging times, having a support system is crucial. Identify trusted friends, family members, or mental health professionals who you can reach out to when you need help. Share your safety plan with them so they understand how to support you effectively.
Step 3: Develop Coping Strategies
Explore coping mechanisms that work best for you. Whether it's mindfulness exercises, creative outlets, physical activities, or relaxation techniques, having an arsenal of coping strategies can help you manage overwhelming emotions and redirect negative thoughts.
A few of my favorite coping strategies are linked in the Resources section of my website. Feel free to review and use what speaks to you.
Step 4: Create a List of Emergency Contacts
Compile a list of emergency contacts, including mental health hotlines, therapists, or crisis intervention services. Keep this list easily accessible in case of urgent situations, and don't hesitate to reach out for help when needed.
Two resources I like to include on each safety plan is the national suicide prevention lifeline 988 and local or state based warmlines. If you live in another state than my practice areas, NAMI has a list of warmlines in your area.
Georgia Warmline: (888)-945-1414
Washington Warmline: (877) 500-9276
Step 5: Make a Safety Plan for High-Risk Situations
Outline specific steps to take during high-risk situations, such as when suicidal thoughts or self-harm urges become overwhelming. Include strategies like removing access to harmful tools or sharp objects such as restricting the amount of medications kept in the home or giving a gun to a friend or family member for safe keeping.
Step 6: Review and Update Your Safety Plan Regularly
Safety plans are dynamic and should be reviewed and updated regularly. As your needs and circumstances change, make adjustments to your plan to ensure it remains effective and tailored to your current situation.
If you would like to create a safety plan, there are websites like My Safety Plan or 988 Lifeline that will provide you with a template you can complete and share with your support team.
Step 7: Seek Professional Help When Needed
Remember, it's okay to ask for help. If your safety plan isn't providing the support you need, or if you feel overwhelmed by your desire to end your life, seek professional help from crisis resources by calling 911 immediately.
Connecting with a mental health provider once out of a time of crisis can be a great way to prepare strategies for the future and work towards your mental health goals. Let's prioritize mental health together, one step at a time. You are not alone, and help is always available.
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