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ToolKit: Safety Plan

 

Safety Plan to Help Cope with Suicidal Thoughts

There is no right or wrong way to seek help. Everyone deals with suicidal thoughts differently.  So with that, this is a toolkit that will assist you in creating your own safety plan that best suits your needs. The following Safety Plan list is not intended to be an exhaustive list, it is merely a list that illustrates how a person can be proactive when such events arise.

Click Here for the Safety Plan Layout:

http://suicidesafetyplan.com/uploads/SAFETY_PLAN_form_8.21.12.pdf

Don’t worry if you don’t have a printer, you can also write it out in a notebook while following the layout.

 

Steps to creating a safety plan when you or a loved one is having thoughts of suicide:

  1. Recognize warning signs: What sorts of thoughts, moods, situations, and behaviours show you that a crisis may be developing? Write these downs in your own words.
  2. Coping Strategy: Write down your own personal coping strategies that you can do to help you overcome urges & thoughts of self-harm. You are the expert of you, and you know what makes you feel better. (when you write these coping strategies, it can remind you or someone of what to do to overcome these feelings.)
  3. People and places: Write down phone numbers of people who you can call or places you can go to when you need that extra support.
  4. Personal Supports: Create a list of support services you can call in your community. I.E: Counsellor, Elder, Mental Health Therapist, Crisis response teams in your community, Police, RCMP etc.
  5. Support items: Fill a backpack of items that soothe you or help you get your mind off of things. (Special blanket, sweater, picture, something that has calming scents, stuffed animal).
  6. Music Therapy: Create a playlist of music that inspires you, gives you hope, or just makes you happy.
  7. Safe Environment: Have you thought of ways in which you might harm yourself? Work with your counsellor, parent, support that will help you develop a plan to limit your access to these means.

 

Something to think about while in distress:

Your brain is lying to you. 

If you keep hearing in your head that you are unloved, no one would miss you, that things will never get better – Remember this is a lie. Reach out for help! It is unlikely you will still feel this way once you address these feelings and the pain behind it. Everyone recieves help in different ways that are suitable for them, find your way. Give yourself a chances to live!