SAFETY PLAN

Identify warning signs: These are any thoughts, behaviors, images, moods, or triggers that serve as clues that you are struggling. ie drinking more, numbing out, feeling hopeless, irritability etc.

Distract: Identify things that will temporarily take your mind off of your fears and distressing thoughts. This can be a person, location or anything that appeal to your senses.

Person-this can be anyone that can serve as a distraction. Truth is they do not need to be nurturing or a great listener. They can simply be anyone who when your’e around them, its hard to stay focused on what is bothering you.

Location-physically change your position. If you are sitting, stand up and move around. If you are in the house, step oustide. Moving is a simple way to shift your mood state.

Appeal- to your senses. Eat something ice cold like a popsicle or hold a cube of ice. It is difficult to remain consistently focused on your problems when your mouth or hand is ice cold. Shower, give your skin a soothing sensation. Smell, fresh baked goods or sweet perfume allows room for pleasant thoughts and joy.

Make the environment safe: Remove any items that you’ve considered using for self harm. Any weapons, medication, etc have to go. If you can’t completely remove them, make them difficult to get to by locking them away or asking a friend to keep them for you.

Seek Professional help: If your’e at this step, its time to be vulnerable and get help. Help doesn’t mean “I’m not strong” or “I can’t solve my problems”. Rather its like when there is something too heavy for you to lift on your own having someong else to hold the other end can help you get it from point A to point B. Any therapist or physician can help. Also consider contacting a crisis hotline or social service agency. If necessary call 911!