Creating a Safety Plan: A Tool for Hope in Hard Moments
When someone is experiencing suicidal thoughts or going through a mental health crisis, it can feel like hope is out of reach. In these moments, having a concrete, personalized plan can make all the difference. A safety plan is a written list of coping strategies, supportive contacts, and resources to use when things feel overwhelming. It is a simple tool that can provide structure, reassurance, and a path toward safety. These plans are not just crisis tools. They are reminders that even in the darkest moments there are steps that can help you stay safe and connected.
What Is a Safety Plan?
A safety plan is a short, step-by-step guide that you create ahead of time to use when you are in distress. It usually includes:
Warning signs that a crisis might be developing
Coping strategies you can try on your own to manage distress
People and places that can offer distraction and comfort
Supportive contacts you can call or text for help
Professional and crisis resources to use in an emergency
Ways to make your environment safer by reducing access to means of self-harm
By having this information written down, you do not have to make big decisions in the heat of the moment. You can follow your plan step by step.
Why a Safety Plan Works
In a crisis, it can be hard to think clearly. Suicidal thoughts can create a narrow focus where it feels like there is only one option. A safety plan helps expand your perspective and reminds you of your reasons for living and the people who care about you. It is also a way to commit to staying safe until you can connect with support.
Research shows that safety planning can reduce suicidal behavior and increase a sense of control during high-stress times. It is not a substitute for treatment, but it is a valuable tool alongside counseling, medication management, and other supports.
How to Create a Safety Plan
You can make a safety plan with a mental health professional, a trusted friend, or on your own. Here is one approach:
Identify your warning signs. What thoughts, feelings, or behaviors signal that you might be heading toward a crisis?
List your coping strategies. These could be deep breathing, listening to music, going for a walk, or journaling.
Name your support people. Write down their phone numbers so you can reach them quickly.
Include crisis resources. Add the 988 Suicide and Crisis Lifeline and other numbers you trust.
Make your environment safe. Remove or secure anything you might use to harm yourself.
Keep your plan in a place where you can find it easily, such as your phone, wallet, or nightstand.
If You or Someone You Know Is in Crisis
If you are thinking about suicide or are worried about someone else, help is available. You can call or text 988 or use the webchat at 988lifeline.org. You can also text HOME to 741741 to reach the Crisis Text Line.
At Alleviant Integrated Mental Health, our team can help you create a safety plan, explore treatment options, and find the right supports for your needs. You are not alone, and there are ways to feel safe and connected again.
A Plan for Hope
A safety plan is more than just a list. It is a promise to yourself that your life matters and that there are steps you can take to get through difficult moments. By preparing in advance, you give yourself a lifeline for when hope feels far away and a reminder that tomorrow can hold something better.
