How to Create a Suicide Safety Plan or Suicide Prevention

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Anyone dealing with depression may experience thoughts of suicide. While these feelings can be incredibly painful and overwhelming, they do not mean you will lose control or act on these thoughts. In fact, having a suicide safety plan in place is a proactive way to help you manage these intense feelings until your situation improves. Whether for yourself or a loved one, this article will walks you through the gentle process of developing a suicide safety plan to nurture ongoing support.

What is a Suicide Safety Plan?

A suicide safety plan is a gentle, supportive guide that helps you or someone you care about stay safe when experiencing suicidal thoughts and feelings ¹ . It outlines steps to follow to recognize warning signs, find comfort in distress, and seek help when needed. This proactive and caring approach is crucial for preventing suicide and fostering mental well-being.

A well-crafted safety plan can also enable you to support someone who is struggling with these thoughts. Creating one only takes approximately  30 to 40 minutes and it can save a life.

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The Importance of a Suicide Safety Plan

Creating a suicide safety plan is important because it:

• Offers a clear and comforting strategy during a crisis.
• Helps individuals recognize warning signs early.
• Provides soothing coping mechanisms.
• Connects individuals with supportive and caring resources.
• Encourages reaching out to trusted and loving people.

Creating a Suicide Safety Plan

When creating a suicide safety plan, it’s recommended to do so with someone you trust. This could be your best friend, a close family member, or a doctor or therapist. It’s important to involve these supportive people, as you may need to reach out to them if you ever need to put your plan into action.

Also, try to make a suicide safety plan plan when you are feeling well and thinking clearly, rather than waiting until you are in a crisis.

Your suicide safety plan should include these steps, preferably in this order:

• Check the warning signs
• Find calm and comfort
• Think about your reasons for living
• Call a trusted person
• Ask for professional help
• Make your environment safe

Steps for Creating a Suicide Safety Plan

To build your suicide safety plan, list everything you need to complete each of these steps. Keep the plan simple and straightforward so it’s easy to follow when you need it.

Then, write down your suicide safety plan and keep it in a place where you can easily find it if the need arises. Perhaps make copies to have them stationed in the different places you go, such as your home, workplace, car, etc.

Step 1. Recognizing Warning Signs

The first step in creating your suicide safety plan is to consider the situations, images, thoughts, feelings, and behaviors that might precede or accompany suicidal urges for you.

For example, a warning sign might be that you tend to isolate yourself and neglect your health when you feel depressed or that you see changes in your mood, behavior, or thinking patterns.

List these warning signs so you can refer back to them when deciding whether to activate your plan. It’s also beneficial to familiarize yourself with common risk factors for suicide, as this will help you recognize these warning signs if they appear.

Step 2. Identify Your Coping Strategies

Identifying personal coping strategies helps manage immediate distress. These can include activities that provide comfort and distraction, such as listening to music, engaging in hobbies, or practicing relaxation techniques.

Then, create a list of calming activities that you can use to soothe you when you’re feeling upset. If you’re not sure where to start, consider trying mind-body methods that have helped others, such as breathing exercises or body scan meditation. You might also explore different ways to reduce stress to see if any of these methods resonate with you.

Here are a few self-soothing ideas to consider: taking a cold shower, listening to music, or exercising.

Step 3. List Your Reasons For Living

Create a list of your reasons for living. When you’re feeling suicidal, it’s easy to get overwhelmed by pain and lose sight of the positives in your life. This list will help you refocus on your reasons to keep going until the suicidal thoughts and feelings pass.

Many people, whether they have depression or not, find that keeping a gratitude journal is beneficial. If you find yourself feeling suicidal, looking at what you’ve written may help you focus on the positives in your life until the feelings pass.

Consider writing about blessings such as your family, friends, pets, health, or faith.

Step 4. Add Your Support Network

Having a list of trusted friends, family members, or mental health professionals to contact during a crisis is essential. Knowing who to turn to can provide immense relief and support.

So, in your Suicide Safety Plan, include a list of contacts you can reach out to if self-help measures aren’t enough to distract you. Include names, phone numbers, or other contact information, and ensure you have back-up contacts in case your first or second choices are unavailable.

Your list of trusted contacts might include your significant other, friends, relatives, or your religious leader.

Step 5. Add Professional Resources

Create a list of all professional resources available to you, including their phone numbers, email addresses, and other pertinent contact information. Be sure to include a crisis hotline, such as the National Suicide Prevention Lifeline at 988.

Your list can include members of your professional health care team, like your psychiatrist and therapist, as well as the crisis hotline.

If you haven’t yet seen a mental health professional, take some time to learn about the different types of therapists who treat depression and make an appointment today.

Step 6. Safe Environment

Plan the steps you can take to ensure your safety if you feel an urge to self-harm. This might involve removing or securing items you could use to harm yourself or going to a different location until the urges pass. You may also want to ask someone you trust to help you.

If you feel like hurting yourself, consider going to a public place like a mall, restaurant, or library to distract yourself. Or, if you’re feeling suicidal, you could ask someone to keep potentially harmful items, like a gun, at their house.

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Sample Suicide Safety Plan

Warning Signs:

• Feeling hopeless
• Withdrawing from friends and family
• Increased use of alcohol or drugs

Coping Strategies:

• Listen to calming music
• Practice deep breathing exercises
• Engage in a hobby like painting or writing

Support Network:

• Best friend: [Name, Phone Number]
• Family member: [Name, Phone Number]
• Therapist: [Name, Phone Number]

Professional Resources:

• National Suicide Prevention Lifeline: 1-800-273-8255
• Local Crisis Center: [Phone Number]
• Emergency Services: 911

Safe Environment:

• Remove medications
• Secure sharp objects
• Lock up firearms

Tips for Maintaining Your Suicide Safety Plan

• Regularly review and update your safety plan to ensure it remains relevant and effective.
• Keep your support network informed about your plan and any updates.
• Schedule regular check-ins with mental health professionals to discuss your progress and any changes needed in your plan.
• Incorporate self-care practices into your daily routine to maintain overall mental health and well-being.

Additional Resources for Suicide Prevention

• Books: “The Dialectical Behavior Therapy Skills Workbook” by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley.
• Apps (+free trial)
  • Headspace
  • Mindfulness App
  • The Tapping Solution

Best Online Therapy Services of 2024

• Best for Availability  →BetterHelp
• Best for Couples → ReGain
• Best for Psychiatry →Hims/Hers
• Best for Teens →Teen Counseling
• Best for Anxiety and Depression →Brightside
• Best for LGBTQIA+ →Pride Counseling

Final Thoughts on Suicide Prevention

Creating a suicide safety plan is a right step towards mental health and crisis prevention. By recognizing warning signs, developing comforting coping strategies, and building a strong support network, you can learn how to navigate difficult times with greater resilience. Remember, help is always available, and taking the time to create a safety plan can make a significant difference in ensuring safety and well-being.

If you’re in a crisis, reach out for help immediately.  Call or text 9-8-8 for professional help.

FAQs

1. What should I do if someone I know is considering suicide?
   Encourage them to create a safety plan, listen to them without judgment, and seek professional help immediately. Your support and presence matter.
2. How often should I update my suicide safety plan?
   Update your plan regularly, especially after significant life changes or new experiences that affect your mental health. It’s a living document.
3. Can a suicide safety plan be used for children or teenagers?
   Yes, with appropriate modifications and involvement from parents, guardians, or trusted adults, a safety plan can be effective for younger individuals. Their safety is paramount.
4. What are some common warning signs of suicide?
   Warning signs include drastic changes in behavior, expressions of hopelessness, withdrawal from social activities, and giving away possessions. Recognizing these signs early is crucial.
5. How can I support a friend with a suicide safety plan?
   Stay connected, check in regularly, offer a listening ear, and encourage them to use their coping strategies and professional resources. Your support can make a big difference.
6. Are there online resources for creating a suicide safety plan?
   Yes, many mental health organizations provide templates and guides for creating safety plans online. These resources are easily accessible and very helpful.

Infographics for Suicide Prevention

1. PREVALENCE OF SUICIDAL IDEATION AND PLANNING IN PATIENTS WITH MAJOR DEPRESSIVE DISORDER: A META-ANALYSIS OF OBSERVATION STUDIES. JOURNAL OF AFFECTIVE DISORDERS.