My Safety Plan
A short, personal plan for getting through a crisis: the signs that one is building, what helps, who to reach out to and how to stay safe until it passes. Written in calm moments, ideally with a therapist, and ready when you need it.
You don't need a finished plan to get help. Reach out now — these services are free, confidential and there 24 hours a day.
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Fill in what you can. Short and specific works best — things you'd really do, people you'd really call. Update it as things change.
About safety plans
Safety planning is a widely used, evidence-informed approach in suicide prevention: a written, step-by-step plan made in a calm moment, so that in a hard one you don't have to think from scratch. The steps here follow the structure most clinicians use — warning signs, ways to cope, people and places, people to ask for help, professional services, and making your surroundings safer — with space for what matters most to you.
It works best made together with a therapist or doctor, who can help make each step specific and realistic. It is not a substitute for professional help. If you are in immediate danger, call your local emergency number.
Making a plan that works
Start with your warning signs — the thoughts, moods and situations that tend to come before a crisis for you. The rest of the plan is what you do when you notice them, in order: first things you can do alone, then being around others, then asking for help, then professional services.
Make each line something you would actually do. "Walk the dog round the block" helps more than "exercise". Put real names and numbers in, and check with the people you list that they're happy to be there.
Keep it where you'll find it: print it, keep the wallet card with you, or save a photo of it. Your plan here is kept in this browser only — add a passphrase if others use the device.
Related
The breathing and grounding exercises are good things to list under "things I can do on my own". The mood journal can help you notice your warning signs over time.
Questions people actually ask
Should I make this with my therapist?
Yes, if you can. A clinician can help make each step specific and check the plan covers what it needs to. You can start here and bring it to your next appointment.
Who can I call right now?
In the US and Canada, call or text 988. In the US you can also text HOME to 741741. In the UK and Ireland, call Samaritans on 116 123. In Australia, call Lifeline on 13 11 14. Anywhere else, findahelpline.com lists free services. In immediate danger, call your local emergency number.
Is my plan private?
It's kept only in this browser on this device and never sent anywhere. Printing it or sharing it is up to you.