Making a safety plan

What is a safety plan

A suicide safety plan can help to keep you safe when you are low, overwhelmed, and having thoughts of suicide.

A safety plan is a document that lists things you can do to help you cope. It will remind you of reasons to live and connect you with people and services that can help during tough times.

Research has shown having a safety plan can be useful for reducing the intensity of suicidal thoughts and increasing people’s ability to cope with them.[1] If you or someone close to you is feeling suicidal, a safety plan can be a reminder of the reasons to live and ways to stay safe.

Creating a safety plan

To create your safety plan, choose a time when you are calm and relaxed. It is best to create a plan when you are feeling well and thinking clearly rather than waiting until you are overwhelmed and feeling suicidal.

If you like, you can work with someone you trust, such as a close friend, family member, GP, psychologist, or counsellor. Getting these people involved is a good idea, as they can look out for you and know the best way to care for you.

Write your safety plan and put it in a place where you can easily find it. You can keep your safety plan in a notebook, on your computer or phone, or download a free app such as Beyond Now. You can also share your plan with your GP, mental health professional, family member, and other trusted supporters.

What to include in your safety plan

Here are some things you can include in your safety plan:

When the plan should be used. Familiarise yourself with the types of situations, thoughts and feelings that might lead to thoughts of suicide. List the warning signs so you can refer to them when deciding whether to activate your plan.

Examples: I’m struggling to do my regular tasks; I feel hopeless; I am having trouble sleeping; I don’t want to talk to anyone.

What you can do to calm/comfort yourself when you are feeling suicidal. List the activities that you know relax and comfort you when upset.

Examples: Go for a walk outside; Exercise; Listen to a podcast; Listen to music; Watch a clip or TV show; Do breathing exercises.

Create a list of all your reasons for living. When you are feeling suicidal, it is easy to get caught up in the pain you are feeling and forget the positives in your life. Your list may help you to refocus your attention until the suicidal feelings pass.

Examples: Seeing my children grow up; My close friends; My pet; Things I still want to do.

Who you can talk to. List names and contact details of people you trust and include backups in case your first choice is unavailable. Also, consider where you can connect with and be around other people.

Who you can talk to if you need professional assistance. Create a list of health and mental health professionals, along with their contact details and availability.

How you can make your environment safe. This may involve removing or securing any items you are likely to use to hurt yourself and not doing things you know make your feelings stronger or longer lasting.

What you can do if you are still not feeling safe. Keep the name and address of your nearest hospital emergency department and telephone crisis line. If you are in an emergency, contact triple zero (000).

Here are some national phone crisis lines:

• Suicide Call Back Service 1300 659 467
• Lifeline 13 11 14
• 13YARN 13 92 76
• Kids Helpline 1800 55 1800

Beyond Now safety planning app

Beyond Now is a free app you can use to make a step-by-step plan to help you stay safe. The app helps you create a structured safety plan that you can work through when experiencing distress, suicidal thoughts, or crisis.

It can help you:

• Recognise warning signs.
• Create a safe space.
• Identify reasons to live.
• Turn to internal coping strategies.
• Turn to socialisation strategies for distraction and support.
• Reach out to trusted contacts for help.
• Reach out to professional contacts for help.

How can Beyond Now help?

By deliberately creating a personalised plan to stay safe, the app enables you to reach for things and people that will help when facing your darkest moments.

Beyond Now is designed to be used as part of your overall mental wellbeing and safety strategy. It is not intended to be your only form of support. Ideally, you should work with a health professional or support person to create your plan at a time when you’re feeling calm and relaxed.

If you are in an emergency or at immediate risk of harm, please contact emergency services on triple zero (000).

How can I access the Beyond Now app?

You can download the iPhone App here.

You can download the Android App here.

You can access the web version here.

In an emergency

If you are in immediate danger or concerned for your safety in any way:

• Call 000 and request an ambulance. Stay on the line, speak clearly, and be ready to answer the operator’s questions.
• Visit your local hospital’s emergency department.

Experiencing thoughts of suicide can feel isolating but know that many people have found a path forward. Seeking support can aid in your healing and recovery. Remember, your life is valuable, and there are people who want to help you through this challenging time.

If you are feeling suicidal and need someone to talk to, call Suicide Call Back Service on 1300 659 467 to speak to a counsellor. Our service is free and available 24/7.

 If it is an emergency, please call 000.

References

[1] https://toolkit.lifeline.org.au/articles/resources/beyond-now-safety-planning