Creating a Safety Plan: A Tool for Suicide Prevention

September is Suicide Prevention & Awareness Month, a vital time to discuss mental health openly and share resources that can save lives. One of the most effective tools in suicide prevention is something called a safety plan.

A safety plan is a simple, step-by-step guide designed to help you (or someone you love) stay safe during moments of crisis.

We can’t predict the future, but we can prepare for those overwhelming moments. That’s exactly what a safety plan does - it ensures you’re not left to navigate these feelings alone.

What Is a Safety Plan?

A safety plan is a written list of coping strategies, support options, and crisis contacts. It’s personalized to you and based on what helps you feel grounded. It includes who you can turn to in tough times and local resources you can reach out to for help.

Having a safety plan in place doesn’t mean you’re failing - it's a proactive step toward protecting yourself and honoring your life.

What to Include in a Safety Plan

1. Warning Signs

   Recognize the thoughts, feelings, or situations that signal you might be heading into a difficult moment. For example, changes in sleep, withdrawing from others, or feeling hopeless.

   
   

2. Coping Strategies

   Write down safe, healthy activities you can do on your own to help calm or distract yourself. Think of things like deep breathing, journaling, walking outside, or listening to music. Remember what has worked before in tough times or a strategy you think would help.

   
   

3. Support Network

   List the names and phone numbers of people you can reach out to for connection and support—friends, family members, mentors, or faith leaders.

   
   

4. Professional Resources

   Include contact information for your therapist, doctor, or support groups. Having these numbers handy makes it easier to reach out when you’re struggling.

   
   

5. Crisis Resources

   Always include immediate crisis contacts. In the U.S., you can call or text 988 to connect with the Suicide & Crisis Lifeline, available 24/7.

   
   

How to Build Your Plan

• Use a notebook, your phone’s notes app, or a printable worksheet to write down your plan.

• Share it with someone you trust, so they can support you if needed.

• Keep it somewhere accessible—saved on your phone, in your wallet, or taped inside a journal.

  
  

Why It Matters

Suicidal thoughts can feel overwhelming, but they are temporary. A safety plan acts as a lifeline, reminding you of the steps you can take, the people you can reach out to, and the resources available to help you through the moment.

Remember: you are not alone, and your story is not over.

If You Need Help Right Now

If you are struggling with suicidal thoughts, please reach out for help:

• Call or text 988 in the U.S. for the Suicide & Crisis Lifeline (available 24/7).

• If you’re outside the U.S., you can find international hotlines here: https://findahelpline.com.

• If you are in immediate danger, please call 911.

  
  

Golden Counseling Center is here to walk with you through life’s challenges. While we are not an emergency service, our therapists can provide a safe, compassionate space to create a safety plan and explore the support you need. If you’re ready to take the next step, reach out to us here. If you are in immediate crisis, please use the emergency resources above.

Understanding the Importance of Mental Health

Mental health is a crucial aspect of our overall well-being. It affects how we think, feel, and act. It also influences how we handle stress, relate to others, and make choices. Prioritizing mental health is essential for leading a fulfilling life.

The Role of Community Support

Support from friends, family, and community can make a significant difference in mental health. When we feel connected, we are more resilient. Sharing our struggles can lighten the load. It’s important to foster these connections and reach out when we need help.

Creating a Safe Environment

A safe environment is vital for mental wellness. This includes both physical and emotional safety. Surround yourself with people who uplift you. Create spaces where you can express yourself freely without judgment. This can be a sanctuary for healing.

Practicing Self-Care

Self-care is not selfish; it’s necessary. Engaging in activities that nourish your mind and body can significantly improve your mental health. This could be as simple as taking a walk, reading a book, or enjoying a hobby. Find what rejuvenates you and make it a priority.

Seeking Professional Help

Sometimes, we need more than just a safety plan. Seeking professional help can provide deeper insights and tools for managing mental health challenges. Therapists can offer guidance tailored to your unique situation. Don’t hesitate to reach out for this support.

Building Resilience

Resilience is the ability to bounce back from adversity. It’s a skill we can develop over time. Building resilience involves facing challenges, learning from experiences, and fostering a positive mindset. Embrace setbacks as opportunities for growth.

Conclusion: You Are Not Alone

As we navigate the complexities of life, remember that you are not alone. Many resources are available to support you. A safety plan is just one step in a journey toward healing and growth. Together, we can create a community where mental health is prioritized and openly discussed. Reach out, share your story, and take the steps needed for a brighter tomorrow.