What is a suicide safety plan?
A suicide safety plan is a valuable tool that can help you manage feelings of distress and thoughts of suicide to keep you safe during difficult times. The plan lists coping strategies, reminders of your reasons to live, and people and services who can offer support.
The plan can be written down or saved on your phone or computer. By working on a safety plan with a trusted person, such as a family member, friend, counsellor, or health professional, you can ensure that the people around you know how best to support you.
How to create a suicide safety plan
When to create a safety plan
It is best to create your safety plan when you are feeling calm and relaxed. This lets you to think clearly about what will help you most during a crisis. Once written, keep your plan in an easily accessible place, whether on paper, on your phone or computer, or using a free app like Beyond Now.
What to include in a safety plan
Recognising warning signs
Identify the thoughts, feelings, physical sensations, or situations that may lead to suicidal feelings. Examples of warning signs include feeling hopeless, not sleeping well, or feeling like a burden. Recognising these warning signs can help you activate your plan before things escalate.
Calming and comforting activities
List activities that help you feel calm and comforted. Think about what has worked for you in the past. These could include walking, exercising, listening to music or a podcast, watching a favourite TV show, or practising deep breathing exercises.
Reasons for living
Create a list of the positive aspects of your life and reasons to live. This can help you refocus when you are overwhelmed by negative thoughts. Include things like seeing your children grow up, activities you want to do, spending time with close friends, or caring for a pet.
Supportive contacts
Add the names and contact details of people you can talk to when you feel distressed. Try to have multiple contacts listed in case someone is unavailable.
Professional help
Make a list of health professionals and services you can contact, including their names, phone numbers, and available hours. This ensures you have professional support when needed.
Making your environment safe
Think about how to remove or secure items you might use to harm yourself. Avoid activities or situations that exacerbate your feelings.
Emergency contacts
Include your nearest hospital emergency department and telephone crisis lines. In an emergency, contact triple zero (000).
Using the Beyond Now App
Beyond Now is a free app that helps you create a step-by-step safety plan. The app guides you through recognising warning signs, creating a safe space, identifying reasons to live, using coping strategies, finding social support, and contacting professional help.
Here is how you can access Beyond Now:
Getting help
If you are feeling suicidal or are worried about someone, there is help available.
Emergencies
If it is an emergency or someone is in danger, please call 000 immediately. Stay on the line, speak clearly, and answer the operator’s questions.
Call a helpline
You can call one of the free helplines that are available 24/7:
SuicideLine Victoria 1300 651 251
Make an appointment with your doctor
Talk to your doctor about your concerns. Be open and honest about how you are feeling. The doctor can assess your situation, recommend treatment, or refer you to a specialist. If you don’t have a doctor, visit the Health Direct website to find one near you.
Find a local support service
Head to Health is a free national service that can connect you to mental health services and support in your area. Call 1800 595 212 or visit the website for more information.
A suicide safety plan can help during tough times. By recognising your warning signs and implementing strategies to manage them, you can reduce your distress to help you stay safe. If you are struggling, don’t hesitate to reach out for professional help or contact a crisis helpline.
If you are struggling, our CAREinMIND counsellors are here to help 24/7. Call 1300 096 269 or click the floating chat button on the right. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.