One commonly used and effective tool to help prevent suicide is a safety plan, also sometimes referred to as a crisis response plan. A safety plan is a written list of coping strategies and sources of support than can be used before or during a mental health crisis in which there may be suicidal thoughts and/or behaviors.
Safety plans have been used in clinical practice for some time. Although there are some minor variations in their content and format, a safety plan typically has six components:
- Warning Signs – A list or description of thoughts, feelings, symptoms or behaviors that may occur when you are becoming distressed or about to have a crisis. Recognizing that these signs are occurring is also a signal to begin using the safety plan.
- Internal Coping Strategies – Things you can try to help calm you and reduce your distress if you begin to feel suicidal. These strategies could include relaxation, physical activity, taking a shower, etc. It’s important to consider how available these strategies are and how likely it is that you can use them, as well as dealing with possible barriers to their use.
- Social Supports – Safe social settings you can go to (coffee shop, gym, etc.) that can distract you from suicidal thoughts and feelings and help you take your mind off your problems. It’s recommended to list at least a few options in case the first one isn’t readily available.
- Family and Friends – A list of some family members and friends you can contact when you are distressed or suicidal. When you contact them, let them know you are in crisis. It’s vital to let them know in advance that you are including them in your safety plan and make sure they are willing to assist you.
- Professionals and Agencies – A list of mental health professionals and other health care providers available to assist you during a time of crisis. Suicide prevention and mental health hotline numbers can also be included here.
- Making the Environment Safe – Consider available means of harming yourself and develop a plan to limit access to these means. This might include locking up guns and giving the key to a trusted friend or disposing of potentially lethal medications that you no longer use.
After you have developed your plan, then the key step is to use it whenever you are becoming distressed or starting to feel suicidal. Another key takeaway is to remember that a safety plan has limits. If you feel suicidal to the extent you don’t feel in control of your behavior, seek professional help immediately. Options typically include contacting a mental health professional you are already working with, going to a local hospital emergency department, calling a local mental health crisis hotline, or calling the National Suicide Prevention Lifeline at 1-800-273-8255.
There are several online templates and helpful guides for developing a safety plan. While you can fill one out on your own, it’s recommended that you seek the support of a mental health professional or other health care provider to assist you in completing your safety plan. And if you are a health care professional, it’s essential for you to know how to competently assist someone in developing a safety plan.
While you can write your safety plan on paper, there are also apps available for safety planning. One of the best is the Stanley-Brown Safety Plan app (available for Apple and Android devices), developed by the New York State Office of Mental Health and Columbia University. It’s very simple and easy to use, and it’s free. It contains all of the six sections of the safety plan I described above. You simply enter in and save your personal information for each section and you then have your own safety plan conveniently stored in your phone for future use. You can also modify or update your plan at any time.
I hope you will take the time to learn more about safety plans and to develop one as a proactive strategy for managing a mental health crisis that may arise in the future. They can truly be a lifesaver!
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