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<p><strong><em>Important note:</em></strong><em> This article discusses suicide and mental health. If you or someone you know is in immediate danger, please call or text </em><strong><em>988</em></strong><em> in the U.S. to connect with the Suicide and Crisis Lifeline. You can also use </em><a href="https://helpnow.talkspace.com/?_ga=2.161293373.1080805365.1660064606-364591994.1616380666" target="_blank" rel="noopener"><em>these resources</em></a><em> to get help right away.</em></p>
<p>Many people today struggle with thoughts of taking their own lives. Recent <a target="_blank" rel="noopener" href="https://www.nimh.nih.gov/health/statistics/suicide">research</a> found that in 2023, more than 12.8 million adults in the United States reported having thoughts of suicide, and 1.5 million made an attempt. If this describes you, know that you’re not alone, and that a suicide safety plan can be your lifeline. Coming up with a plan is courageous. It’s the first step you can take to get through your most vulnerable moments. </p>
<p>Keep reading to learn more about what a safety plan for suicidal ideation should contain. We’re covering how to ​identify warning signs, effective coping strategies, and sources of support you can turn to. Knowing how to make a plan that fits <em>your </em>needs is crucial. Help is available, and a suicide safety plan is an essential part of your healing journey. </p>
<h2>Why Creating a Safety Plan is Important</h2>
<p>When you’re overwhelmed by suicidal thoughts, decision-making can feel impossible. Creating a safety plan <em>before </em>a crisis ensures you have a clear roadmap toward emotional and physical well-being. Your suicide safety plan is more than just a checklist to use during your darkest hours. It’s a custom toolkit for your specific needs. </p>
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<p>“Having a written plan can help ground you in the steps you need to take to stay safe. Being able to clearly read what you need to do helps slow down the thoughts and prevent actions. The plan can also help remind you of why you want to live and not harm yourself. It provides a quick reference about who to reach out to for support so you don’t have to figure out when feeling overwhelmed.”</p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/jill-e-daino/" target="_blank" rel="noreferrer noopener">Talkspace therapist Jill Daino, LCSW-R, BC-TMH</a></cite></p></blockquote>
<p><strong>Having a </strong><strong>safety plan for suicidal ideation</strong><strong> is beneficial, as it:</strong></p>
<ul>
<li>Gives you a clear set of instructions if you don’t trust your own decision-making.</li>
<li>Helps you break impulsive patterns by establishing strategies in advance, so you don’t make decisions based on feelings in the moment.</li>
<li>Offers self-awareness and helps you identify personal triggers and warning signs that precede your suicidal thoughts.</li>
<li>Ensures that mental health professionals and the people who love you know how to provide support.</li>
<li>Can reduce suicide attempts. Some <a target="_blank" rel="noopener" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10189833/">studies show</a> that having a written plan in place results in a 43% reduction of suicidal behavior.</li>
</ul>
<h2>How to Create Your Own Safety Plan for Suicidal Thoughts</h2>
<p>Creating your suicide safety plan is a deeply personal (and often intense) process. Begin with the following steps, which can be customized to your specific needs.</p>
<h3>Recognize your warning signs</h3>
<p>Start by reflecting on your past thoughts, feelings, and experiences. Look for times when you felt hopeless or had thoughts like <em>things will never be better</em>. Try to remember if you’ve ever isolated yourself from those who care about you. </p>
<p>Recognizing these patterns can help you identify moods, physical sensations, and events that may be warning signs you’re heading into a self-destructive pattern. </p>
<p>Start by making a list of past triggers. Be mindful of warning signs coming up again, even if you feel okay right now. If interactions with a specific person have led you down a dark path in the past, note that. If you realize that a certain time (like the anniversary of a breakup or loss) leads to depression or anxiety, be aware of the upcoming date. </p>
<h3>Identify personal coping strategies</h3>
<p>Coping strategies that work for you are a critical part of your suicide safety plan. Even small things that have brought you comfort in the past can become powerful tools that distract you from suicidal thoughts.</p>
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<p>“Coming up with realistic strategies is unique to each person and talking it through with a licensed mental health professional can help you create options that work for you. Being able to know what works for you and what doesn’t can make the safety plan more effective. For example, knowing that calling your mom is not helpful but that calling your best friend is helpful is valuable information. Knowing that a cool/cold shower helps ground you, or listening to your favorite music, being in nature, using grounding techniques like square breathing are all possible options. Ideally having a few choices listed will help in the moment so you don’t have to figure it out, you can pick something on the plan as a go to strategy.”</p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/jill-e-daino/" target="_blank" rel="noreferrer noopener">Talkspace therapist Jill Daino, LCSW-R, BC-TMH</a></cite></p></blockquote>
<p>For some people, it’s going for a walk or listening to music. For others, it might be meditating or journaling for mental health. You’ll probably find that some things work better than others, and that’s perfectly normal and okay.</p>
<p>If you’re struggling to find strategies that work, go back to a time when you felt comforted and at peace. Were you spending time with one person? Were you playing games or doing something creative? Did you call a friend? Change your environment? Write in a diary? Work out? List these as strategies you can quickly and mindlessly turn to when you start to feel hopeless. </p>
<h3>List supportive people and contacts</h3>
<p>A strong safety plan for suicidal thoughts​ relies on having trusted people in your life. Try to include the people you naturally turn to when you can’t cope on your own. Think about the people who show up for you, listen without judgment when you <a href="https://www.talkspace.com/blog/what-to-do-when-you-need-someone-to-talk-to/" target="_blank" rel="noreferrer noopener">need someone to talk to</a>, and offer hope. Even if it’s in small ways, these are the people who have proven they can be there when you need them. </p>
<p>Add names and phone numbers to your plan. Include a script of what you might say. If you feel unable to fully share, have a simple, direct statement ready to go. It can be as quick as “<em>I’m really not doing well today</em>.” You just need something to start the conversation. </p>
<h3>Include professional and crisis resources</h3>
<p>Sometimes, it’s not enough to reach out to a friend or family member when you’re facing thoughts of suicide, even if it’s helped before. During times of deep crisis, you might need to consider seeking professional help. Having an already-established relationship with a therapist or team of mental health professionals means you can instantly reach out when you need to. </p>
<p>List your therapist, counselor, hotlines (such as 988), and local crisis centers in your plan. Include names, numbers, and directions if you need immediate help. Include clear steps for how to access these resources quickly. For example, you should know who to call for an ambulance or to ask for a ride, or have the ER address on hand without even thinking about it. </p>
<h3>Make your environment safe</h3>
<p>Suicidal thoughts can overwhelm your mind and cloud your judgment. They can make seeking help during a <a target="_blank" rel="noopener" href="https://www.talkspace.com/blog/mental-health-crisis/">mental health crisis</a> difficult or impossible. If you’re worried you might harm yourself, take some practical measures to ensure you’re always in a safe environment. </p>
<p>The following measures can help ensure your safety:</p>
<ul>
<li>Secure medication</li>
<li>Lock up alcohol</li>
<li>Lock away sharp objects</li>
<li>Restrict access to firearms</li>
<li>Remove basic household items you might use for self-harm, like cords or toxic cleaning products</li>
<li>Ask someone you trust to do a sweep of your home and look for things that might pose a risk to your safety</li>
<li>Avoid stockpiling extra medications, sharp utensils, or rope</li>
</ul>
<p>If any of these tasks seems daunting, ask a friend or family member to help you. </p>
<h3>Create a plan for immediate action</h3>
<p>Any safety plan for suicidal thoughts​ should include immediate action steps. When you feel alone or scared, having an action plan can be a turning point. It can give you a list of <a target="_blank" rel="noopener" href="https://www.talkspace.com/blog/coping-skills-methods/">coping skills</a> to rely on until support arrives. Keep your plan clear, so it’s easy to follow even when your mind is racing. </p>
<p>A plan for immediate action might include things like:</p>
<ul>
<li>Look at your list of warning signs</li>
<li>Use one of your coping strategies</li>
<li>Call a friend</li>
<li>Listen to music</li>
<li>Go for a walk</li>
<li>Contact a mental health provider</li>
<li>Text or call a crisis hotline like 988</li>
<li>Use freewriting to track your feelings</li>
<li>Use grounding exercises like deep breathing exercises or meditation </li>
</ul>
<h2>Tips for Using Your Safety Plan</h2>
<p>Knowing how to <em>create </em>a suicide safety plan is the first part of the equation, but understanding <em>how </em>to use it is just as important. After you’ve written your plan, make sure to store it in a location that’s easily accessible. Keep a copy on your phone, in your purse or wallet, or next to your bed. Review your plan regularly and update it as needed. For example, if you take a meditation class and discover the practice really helps you, add it to your plan as a new coping tool. </p>
<p>Most importantly, remember to share your plan with someone you trust to support you. </p>
<h2>How Loved Ones Can Support Someone with a Safety Plan</h2>
<p>If you know someone who’s dealing with suicidal thoughts or behavior, your role can be pivotal to their plan. This is especially true for parents navigating <a target="_blank" rel="noopener" href="https://www.talkspace.com/blog/how-to-help-teen-with-suicidal-thoughts/">how to help a teenager with suicidal thoughts</a>. If you’re observing <a target="_blank" rel="noopener" href="https://www.talkspace.com/blog/teen-suicide-warning-signs/">symptoms of a suicidal teenager</a> from a kid who hasn’t come to you with concerns, you may need to be the one to facilitate the plan in the first place.</p>
<p>In other situations, just being present is enough to make a difference for your loved one. Beyond supporting their suicide safety plan, there are additional tips that are helpful during a crisis: </p>
<ul>
<li>Listen to them</li>
<li>Don’t judge</li>
<li>Offer to help them create a suicide safety plan</li>
<li>Suggest you review or update an existing plan together</li>
<li>Check in often and regularly (and it doesn’t need to be a major event—you can send a message or reminder that you’re thinking of them)</li>
<li>Set boundaries—the responsibility to support someone in crisis can weigh heavily on your emotional and mental well-being, so be sure you’re taking care of your own needs</li>
<li>Ask for help if you need it—balance is vital if you’re going to be a source of support</li>
</ul>
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<p>“Worrying about a friend or family member who may be struggling with suicidal thoughts can be draining. It is important for loved ones to get support for their concerns and fears. Talking to a licensed mental health professional, trusted loved ones or a support group can help you support your loved one while also caring for yourself. It is also important to know your limits of what you can and cannot take on and when to get additional resources for your loved one. You do not have to do this alone, reaching out for additional help is crucial for everyone involved.”</p>
<p><cite>– <a href="https://www.talkspace.com/mental-health/conditions/author/jill-e-daino/" target="_blank" rel="noreferrer noopener">Talkspace therapist Jill Daino, LCSW-R, BC-TMH</a></cite></p></blockquote>
<h2>Finding Support Beyond Your Safety Plan</h2>
<p>Having and using a suicide safety plan is part of your healing, but you don’t have to do this all on your own. It’s okay to seek additional or professional help. Working with a licensed, qualified therapist or mental health professional is key to finding the support and guidance you need, ensuring your plan truly works for you. </p>
<p>If you’re feeling hopeless, lost, or like your plan alone isn’t enough to keep you safe, reach out to a mental health platform like Talkspace or another resource. A therapist can help you make or refine your safety plan, identify and manage your triggers, and provide you with emotional support as you heal. Get started with <a data-wpil="url" href="https://www.talkspace.com/online-therapy/" target="_blank" rel="noopener">online therapy</a> today for the tools, compassion, and insight you need to overcome your struggles. </p>
<p><em>Sources:</em></p>
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How to Create a Suicide Safety Plan — Talkspace
