Suicidal thoughts can seem like they will last forever - but for many, these thoughts and feelings pass. Having a plan in place that can help guide you through difficult moments can make a difference and keep you safe. Ideally, your plan is developed jointly with your counsellor or therapist.
It can also be developed with a crisis line counsellor who can help you write down actions to take and people to contact in order to feel safe from suicide. In general, a safety plan is designed so that you can start at step one and continue through the steps until you feel safe. When you have thoughts of suicide, refer to your safety plan.
The following are essential elements to explore and include in the development of your safety plan:
- Recognise warning signs: What sorts of thoughts, images, moods, situations, and behaviours indicate to you that a crisis may be developing? Write these down in your own words.
- Use your own coping strategies - without contacting another person: What are some things that you can do on your own to help you not act on thoughts/urges to harm yourself?
- Remind yourself of your reasons for living: What are the things that are most important to you?
- Reach out. Add family members, friends, mental health professionals, local agencies, or anybody else who you can call for support or to help resolve a crisis.
- Find a place with others who may offer support as well as distraction from the crisis: Make a list of healthy social settings that may help take your mind off things.