Low mood & motivation~20 minSafety planning
My safety plan for dark moments
A step-by-step plan for if thoughts of suicide or self-harm show up — written now, while you're calm.
Safety planning (Stanley & Brown) is an evidence-based way to get through suicidal crises. In a large study in hospital emergency departments, people who made a safety plan, with follow-up calls, had 45% fewer suicidal behaviors over the next six months. It works best when it's specific, personal and kept where you can reach it.
If you're thinking about suicide or are in danger, call or text 988 now, or call 911. You don't have to finish this first.
1. 1. Signs a hard time is building — thoughts, feelings, situations
2. 2. Things I can do by myself to get through it
A walk, a shower, music, prayer, a game, time with the dog…
3. 3. People and places that lift me up or take my mind off it
4. 4. People I'll reach out to for help — names and numbers
5. 5. Professionals and crisis lines I can call
Your counselor or doctor, 988 (call or text, any time), or 911 in an emergency.
6. 6. How I'll make where I am safer
Putting distance between yourself and anything you could use to hurt yourself — for example, asking someone you trust to hold medications or weapons — is one of the most protective steps you can take.
7. What I'm living for — the people and things that matter most
8. Where I'll keep this plan, and who I'll share it with