What Is a Safety Plan, and Why Does It Matter?
A safety plan is a simple, structured guide to help you navigate intense emotional distress, especially during times when you might feel unsafe or overwhelmed. It’s designed to support anyone — whether you’re living with mental health challenges, having thoughts of self-harm or suicide, or just going through a particularly hard time.
Rather than waiting for crisis to hit, a safety plan helps you prepare in advance. It gives you something to follow when your thoughts feel chaotic, your emotions feel out of control, or you’re unsure what to do next. It doesn’t have to be long or complicated — just clear, honest, and tailored to you.
The Cornerstones of an Effective Safety Plan
Every person’s safety plan will look a little different, but the strongest ones tend to include these six key areas:
- Recognise Your Warning Signs: Start by listing the signs that tell you things are becoming difficult. These could be certain thoughts ("I can't cope"), physical sensations (tight chest, racing heart), or behaviours (withdrawing, not sleeping). Spotting these early can help you act before things escalate.
- Use Self-Help Strategies: What helps you feel calm, grounded, or distracted in the moment? It could be music, mindfulness, movement, a cold glass of water, writing things down — whatever helps you ride out the wave.
- Reach Out to Trusted People: Write down the names and contact details of people you can talk to when you’re struggling. This might be a close friend, a family member, a key worker, or even a support group.
- Visit or Think About Safe Spaces: Where do you feel safe or soothed? This could be a library, a café, a certain room, or even just being outside in nature. List these down as places to go or imagine when you need grounding.
- Keep Professional Help Within Reach: Add in contacts like your GP, therapist, local crisis team, or national helplines like Samaritans (116 123). Having this written down means you’re not scrambling for it when you’re distressed.
- Make Your Environment Safer: Think about anything that might put you at risk and how to reduce access to it. This might include giving medication to someone you trust to hold onto or moving sharp objects out of sight.
Keep It Alive
Don’t let your safety plan gather dust. It’s most useful when it’s kept up to date and visible. That might mean saving it in your phone, keeping a copy in your journal, or sharing it with someone close to you. Review it now and then — your needs, triggers, and coping strategies might change over time, and your plan should grow with you.
Most importantly, remember: having a safety plan is not a sign of weakness. It’s a sign of self-awareness, preparation, and strength. You’re not alone — and it’s okay to ask for help.