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How to create a suicide safety plan for yourself

Writer's picture: Futures In MindFutures In Mind


Developing a written plan that includes tips on remaining calm and reasons to keep living can be a crucial backup if you start experiencing thoughts of self-harm. Safety plans are widely recognised as effective strategies to support you when you feel extremely distressed or suicidal. They also help you regain perspective during low moments, as suicidal thoughts can interfere with your ability to think clearly.


Tips for Creating a Safety Plan


1. Work with Someone You Trust

Try to create your safety plan alongside a trusted friend, therapist, family member, or colleague. You do not have to go through this process alone.


2. Plan When You Are Feeling Positive

Waiting until you are already having suicidal thoughts can make it more difficult to think clearly. Instead, prepare your plan when you are in a more stable mood.


3. Keep Your Plan Accessible

Keep your written safety plan in a safe, easy-to-reach place—somewhere you can find it quickly if you begin to struggle.


4. Identify Warning Signs

Write down any signals or triggers that often lead you into a dark, low space. Recognising these signs early can help you act before negative feelings become overwhelming.


5. List Positive Aspects of Your Life

Include all the things—big and small—that you value, enjoy, or look forward to. This could be your favourite foods, pets, personal goals, or the people who love and support you. These reminders can help counterbalance negative thoughts.


6. Create a Safe Environment

If possible, remove anything that might tempt you or enable you to harm yourself. This might involve giving medication to someone trustworthy, disposing of alcohol, or avoiding mind-altering substances.


7. Identify Supportive People

List the people you could call or message when you need help. Let them know they are part of your plan, so they can be ready to support you if you are feeling unsafe or distressed.


8. Note Places or Situations to Avoid

Write down any locations, situations, or habits that could heighten your risk. Examples might include:

  • Ensuring someone else looks after your medication

  • Staying away from people or environments that involve alcohol or drug use

  • Removing items from your home that could be used to self-harm.


Using Your Safety Plan Effectively


1. Keep it Handy

Store your plan in a secure but easily accessible spot. Alternatively, consider using a safety plan app on your smartphone—this ensures your plan is with you wherever you go.


2. Act at the First Signs of Distress

If you recognise any triggers or warning signs, consult your safety plan straight away. Follow one or more of the steps you have laid out until you feel calmer or safer.


3. Seek Out Safe Spaces

If you feel suicidal, move to a place where harmful items are not accessible. Dispose of or hand over to someone you trust anything you could use to harm yourself.


4. Share Your Feelings and Plans

If you have a specific plan in mind for how you might harm yourself, tell someone you trust immediately. Speaking up is a critical step in keeping yourself safe.


Additional Points That May Help


1. Keep Important Contacts at Hand

Along with the supportive people you have listed, note any crisis or helpline numbers. In the UK, for instance, you can call Samaritans on 116 123 (free and available 24 hours a day), or dial 999 in an emergency.


2. Review and Update Your Safety Plan Regularly

Your life circumstances, mood, and coping strategies can change over time. Check your safety plan periodically to ensure it still feels relevant and helpful. Consider revisiting it with a mental health professional if necessary.


3. Communicate with Your Healthcare Providers

If possible, share your safety plan with your GP or a mental health professional. They can offer guidance, help you refine the details, and provide ongoing support.

A well-prepared safety plan can offer clarity and hope during your darkest moments. By creating it early and turning to it as soon as you notice signs of distress, you are taking an active step towards safeguarding your mental health. If you need further support or someone to guide you, please reach out to Futures In Mind or any mental health professional you trust. You do not have to face these thoughts alone.


Get rid of anything you could use to hurt yourself.

If there is anything in your home that you could use to harm or hurt yourself please dispose of it immediately or give it to someone you trust. If you have a plan of how you might cause harm to yourself, share that plan with someone.


 

Seek Professional Support


If you're struggling, don't hesitate to seek support from mental health professionals. Many organisations in Ireland offer assistance during the holiday season, and reaching out is a sign of strength, not weakness.


 


If you need further support, remember to let us help you here at Futures In Mind. We can be your guide - contact us on (0818) 303061 or via Whats App.  To launch a chat now click here.  You can find out more about our counselling service here.

 


 

Other services you where you can reach someone to talk to:


  • Samaritans Ireland: Provides emotional support to anyone in distress. Freephone 116 123, available 24/7.


  • ALONE: Supports older people who are suffering from loneliness. Phone 0818 222 024, available 8am to 8pm every day.


  • Childline (ISPCC): Offers a listening service for young people up to the age of 18. Freephone 1800 66 66 66, available 24/7.


  • Women's Aid: Offers confidential information and support to women in Ireland who are being abused. Freephone 1800 341 900, available 24/7


  • Text Hello: For free 24/7 support in a crisis, free-text HELLO to 50808. If you are a customer of 48, An Post or cannot get through using the ‘50808’ shortcode, please text HELLO to 0861800280.


Visit Your GP:

We always recommend that you visit your GP if you have suicidal feelings.  Don’t feel embarrassed or ashamed.  Your doctor is a professional health care provider and will be familiar with how you are feeling.  Your mental health is just that - your health.  You would visit your GP if you had been feeling physically unwell right ?  Your emotional health is just as important as your physical well-being - in fact the two go hand in hand.  If you don’t have a current GP you can find a list of services in your area here.  You can also contact the CareDoc service on 1850 334 999

Contact the Emergency Services:

If you are an immediate danger to yourself and are going through a suicidal crisis  please contact the emergency services by dialling 999 or visit your nearest Emergency Department.


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