What is a Safety Plan?

A safety plan is a list of warning signs, coping strategies, trusted people, and other resources that can be helpful to you when you are in a state of crisis. Experiencing a state of crisis such as suicidal ideation, homicidal ideation, desire to self-harm, or other stressful situations can distort your ability to think clearly. Creating a safety plan during a time when you are calm and collected will give you a quick reference during times when you are feeling distressed. Feel free to create a safety plan yourself, or find a mental health professional for help!

How to Make a Safety Plan

Warning Signs

Warning signs are thoughts, feelings, or behaviors that indicate you may be in or heading toward a crisis. It is important to know your warning signs, so you can recognize when it is time to use coping skills or other resources from your safety plan. 

Some common warning signs might include: isolation or social withdrawal, suicidal thoughts, homicidal thoughts, rage, using or desiring to use substances, self-harm or desiring to self-harm, sadness, betrayal, dissociation, anxiety or panic, thinking "I am a burden," feelings of hopelessness, thinking "I am better off dead," feelings of hate, pacing, lack of sleep, too much sleep, changes in appetite, talking more/less, shouting/swearing, feeling suspicious or paranoid, and more. 

Which of these might pertain to you in particular? Can you think of any others that weren't listed?

Coping Strategies

Coping skills are techniques you can use all by yourself to regulate your emotions or distract yourself from whatever is distressing you.

Some examples of coping strategies include: Grounding Strategies, taking a walk, exercising, watching TV or a movie, listening to music, meditating, yoga, petting an animal, taking a nap, taking a bath/shower, lighting candles/incense or using scented oils, making a meal, reading, or engaging in a hobby.

What is a coping skill that is useful to you that isn't listed?

Social Support

Trusted people whom you can call for support are important to list on a safety plan. Asking for help can feel uncomfortable for some, but it is a helpful way to navigate a challenging time. Trusted social supports could be friends, family members, members of a religious community, coaches, or other close relationships.

Take a moment to consider: who are some people in your life in whom you would be willing to confide if you needed support? You want to include their names and contact information on the safety plan.

Future Focus

It can be helpful to list something that you are looking forward to or something that makes life worth living on your safety plan. These reminders can be reassuring during a crisis state. 

It is also helpful to brainstorm ways you can keep yourself safe until the crisis passes. Do you have any weapons at home that could be stored elsewhere temporarily? What about medications or chemicals? Planning for how to keep your environment safe during a crisis is crucial. 

Remember, our emotional states are temporary, and they will pass.

Crisis Services

There are many professional resources available to help navigate a crisis. Make sure you have information for contacting your mental health professional on your safety plan. In Colorado, you can dial 988 to reach the Colorado Mental Health Line, and there are several in-person, walk-in crisis centers across the state as well as your local emergency room. Names, addresses, and phone numbers for each of these resources, including in-person resources nearest you, are important to include on your safety plan.