Get Support.

If you've experienced suicidal feelings in the past or are feeling low now, it's important to have a plan in place to support yourself. A safety plan can help you cope and stay safe during tough times.

Here’s how to create one:

How to Cope in the Future

If you've felt suicidal before, you might worry those feelings will come back. Here are steps you can take to improve your general wellbeing and prepare for any future crises:

Make a Safety Plan

A safety plan is a personal guide to help you manage suicidal thoughts. It should include:

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• Recognizing Warning Signs: Know what triggers your suicidal thoughts.

• Coping Strategies: List what has helped you in the past and what you can do now to help yourself.

• Contacts for Support: Include names and contact details of friends, family, and professionals who can support you.

• Crisis Resources: Add contact details of helplines and listening services.

• Make Your Environment Safe: Identify steps to make your surroundings safe.

• Safe Place: Note a place you can go if you need to leave your current environment.

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Steps to Create Your Safety Plan

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1. Recognize Your Warning Signs

   • Identify thoughts, feelings, or situations that trigger suicidal thoughts.

   • Example: Feeling isolated, specific stressful events, or certain times of day.

2. List Coping Strategies

   • Write down activities or actions that have helped you cope in the past.

   • Example: Exercise, listening to music, hobbies, deep breathing exercises.

3. Identify Support Contacts

   • List people you trust who you can contact when you're feeling low.

   • Example: Close friends, family members, therapist.

4. Add Professional Contacts and Helplines

   • Include the contact details of mental health professionals and crisis helplines.

   • Example: Your GP, local mental health services, helplines like Samaritans (116 123), CALM (0800 58 58 58), or Shout (text "SHOUT" to 85258).

5. Make Your Environment Safe

   • Identify steps to make your surroundings safer.

   • Example: Removing harmful objects, having a trusted person hold onto your medications.

6. Identify a Safe Place

   • Note a place you can go if you need to leave your current environment.

   • Example: A friend's house, a public place like a library or café.

Completing Your Safety Plan

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• Do it When You’re Calm: Create your safety plan when you can think clearly.

• Involve Someone You Trust: Complete the plan with a trusted friend or therapist, and consider giving them a copy.

• Keep It Accessible: Keep your safety plan in a place where you can easily find it.

Difference Between a Safety Plan and a Crisis Plan

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• Safety Plan: Focuses on immediate actions to keep you safe.

• Crisis Plan: Includes detailed steps based on past experiences and preferred treatments, and might include an advance statement or decision.

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Useful Links and Resources

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• Mind: Safety Plan Guide

• Samaritans: Call 116 123 (free, 24/7) or visit samaritans.org

• CALM (Campaign Against Living Miserably): Call 0800 58 58 58 (5pm to midnight) or visit thecalmzone.net

• Shout: Text "SHOUT" to 85258 (free, 24/7)

• NHS Mental Health Services: Find local services

Final Thoughts

Creating a safety plan is a proactive step towards managing your mental health and ensuring your safety. Remember, it's okay to ask for help and to reach out to others. You are not alone, and support is available