Safety Plan (suicidal)

 

When struggling with suicidal thoughts, it is helpful to have a plan you can follow to keep yourself safe.

This plan should be made in advance. Thinking isn’t very clear during a crisis and you won’t be able to come up with a good plan. This is a rough outline so you can write your own safety plan.

Recognize early signs

You have probably felt suicidal before. Write down

• typical thoughts (like: “I am too broken to recover”, “nobody understands me”, “I can’t go on”…)

• typical feelings (like despair, loneliness, self-hatred…)

• typical actions (like withdrawing, alcohol/addiction, not leaving the bed…)

• special anniversaries or dates, that are difficult

• if you have DID: what suicidal parts experience and express

Often it is the combination of several of these, that are a good indicator of a serious situation.

Actions

When you realize that you are having suicidal tendencies, it is time to act.

 Self-regulation: make a list of things you can do to distract yourself.

These things should need your full attention. Possible actions could be : heavy cleaning, sports, a good movie, knitting, computer games, (adult) coloring books… 

Write down at least 3 different actions of self-regulation.

Look here Skills for Yellow area (6/7): Distraction for help

Relational regulation: seek social situations

Talk to people to distract yourself, but avoid conflict and those who might have caused your situation. No need to talk about your problems.

You can also just go to a nice, public place and mingle with people (mall, park, library, grocery store…)

Write down at least 3 ways you could get into contact with people.

Look here Skills for Yellow area (6/7): relational regulation for help.

 Call a trusted friend and share about your situation

When you notice that your efforts of regulation are not successful, tell a safe person about what is going on. They can offer support and help, maybe even stay with you for a while.

Write down at least 2 friends and their phone numbers.

 

 Call a professional helper

That could be a doctor, therapist, counselor, or any other healthy care professional you are in contact with.

Write down all your professional helpers and their phone numbers.

Include the number of an emergency hotline. At least one of the numbers should be available 24/7!

Now look at your notes.

Ask yourself: is it realistic for me to do these things when I am feeling suicidal?

If the answer for one of your points is “No” you need to go back and replace it with something that is actually realistic.

Write down your complete safety plan on a piece of paper and keep it where you can easily reach it. Some people like to make small ones for their pockets, others choose big ones and pin them to a door. It doesn’t matter as long as it works for you.

You don’t have to follow the actions in this order. There is a reason for the order, but there are good reasons to ignore it, too. If you know that you need to call a professional helper right away, please do so.

Some safety plans include the action “remove dangerous items”. We usually leave a box with tools and medication at our neighbors (while keeping a single dose of emergency meds). For some people it is safer not to get close to dangerous items at all and they just need to distract themselves from their presence. You will have to decide about the risks yourself.

If you have DID, let the system appoint an adult who is responsible for following through with your safety plan.
Please help the whole system by sharing with the others if you feel suicidal, especially when you are a kid. Remember that you share one body and if the body is hurt everyone gets hurt. The others might be able to help and support you when you are having a difficult time. Don’t stay alone with that burden.

I hope you will get creative with your own safety plan and always: stay safe!

Looking for reasons to live? Try this: overcoming your death wish (bucket list)

Improve your mood? The A-Z of pleasure and enjoyment