Safety Plan

If you're ever grappling with thoughts of hurting yourself, it's crucial to find ways to keep yourself safe. Let's walk through some steps together, starting from Step 1 and working through until you feel secure again. I understand that those thoughts can be overwhelming and may seem never-ending. However, with time and support, they often do pass.

Once those tough thoughts start to ease up, you can shift your focus towards addressing the issues that have been weighing you down. Remember, the feelings of hopelessness you're experiencing right now won't last forever. It's vital to reach out for help and lean on the people who care about you during times like this.

Considering that it can be challenging to think clearly when you're feeling low, it's a good idea to create a safety plan while your mind is clear. Keep a copy of it in a safe place, and consider making extra copies to keep in your purse, wallet, or phone—just in case you need them.

STEP 1: Calming Activities

Start by engaging in activities that help calm your mind and body. Here are some examples:

Deep Breathing: Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.

Mindfulness or Meditation: Try mindfulness practices or guided meditation sessions.

Physical Exercise: Go for a walk, jog, practice yoga, or dance to release pent-up energy and reduce stress.

Journaling: Write down your thoughts and feelings to gain perspective and express yourself.

Listening to Music: Create a playlist of calming songs or listen to your favorite music.

Art or Creativity: Engage in drawing, painting, or crafting to express yourself creatively.

Spending Time in Nature: Take a walk in the park or sit outside to enjoy the calming effects of nature.

Talking to Someone: Reach out to a trusted friend, family member, or counselor to talk about what you're going through.

Self-Care Rituals: Take a warm bath, practice skincare routines, or engage in activities that you enjoy.

STEP 2: Remind Yourself of Reasons to Live

Reflect on the reasons why your life is valuable and worth living. Here are some examples:

Family and Friends: Your loved ones care about you deeply and want to support you.

Future Possibilities: You have a whole future ahead of you filled with endless opportunities for joy and success.

Goals and Dreams: You have aspirations waiting to be fulfilled, whether it's pursuing a career, traveling, or starting/supporting a family.

Personal Growth: Every challenge you overcome helps you grow stronger and more resilient.

Making a Difference: You have the power to make a positive impact on the world around you.

Moments of Joy: Life is filled with moments of joy, laughter, and beauty waiting to be experienced.

Professional Help: Trained professionals are available to provide support and guidance during difficult times.

You Are Not Alone: There are people who understand what you're going through and want to help you.

Your Story Isn't Over: Your life has inherent value and meaning, and there are still chapters waiting to be written.

You Matter: You are a unique and valuable individual, and the world is a better place with you in it.

STEP 3: Reach Out for Support

If you're feeling overwhelmed and need help, don't hesitate to reach out to someone you trust. Here are some options:

Call a friend or family member and share what you're going through.

Name: ________

Phone Number: ________

Identify a backup person to call if the first person is unavailable.

Name: ________

Phone Number: ________

Have a third backup person in case the first two are unavailable.

Name: ________

Phone Number: ________

If you need immediate assistance, call the suicide hotline at 988.

STEP 4: Safety Measures

If you feel that you're in immediate danger, take the following steps:

Go somewhere safe where you feel secure. Keep you environment safe for yourself, make sure you do not have access to guns, sharp objects or medications etc.

Call 911 or go to the nearest emergency room for help.

Remember, it's okay to ask for help when you need it. You're not alone, and there are people who care about you and want to support you through difficult times. Keep this safety plan handy, and remember that there is hope and help available. You deserve to feel safe and supported as you navigate through life's challenges.

Rohit Pawar, MD

Child and Adolescent Psychiatrist