Developing an Effective Safety Plan: Strategies for Ensuring Personal Safety

TW: Suicidal thoughts.

This post touches on a topic that many people find scary and heavy; suicide.

This post is intended to break some the stigma associated with experiencing suicidal thoughts and provide a tool for helping yourself/a loved one through these challenging experiences.

Through my work in both the hospital service and in therapeutic practice, I have worked with 100’s of people who are current or have had experienced suicide thoughts. A key theme across these presentations is people feel like they are ‘alone’ and are ‘shameful’ for having these thoughts. I want people to known that suicidal thoughts are something many people experience in their lifetime. These thoughts are symptoms of nearly all mental illness diagnosis and come from a wide range of mental health struggles. This is not something to be ashamed of, no one will judge you and speaking up is the first step to overcoming this experience. Planning your safety is an important step in your recovery when we are talking about suicidal ideation.

Safety planning is a critical aspect of mental health care, particularly for those experiencing suicidal thoughts or other mental health crises. It involves identifying potential triggers, warning signs, and coping strategies to prevent harm or danger. A safety plan often includes a list of emergency contacts, such as crisis hotlines or trusted friends and family members who can be contacted in an emergency. Additionally, it may involve identifying activities that promote relaxation and positive emotions, and removing access to harmful objects or substances. Safety planning is essential for individuals with mental health concerns, helping them to manage their symptoms and stay safe during times of crisis.

WHy is developing a Safety plan important?

1. Help in identifying triggers: Safety plans encourage individuals to identify emotional and environmental triggers that may lead them to engage in self-harm or suicidal behavior. This awareness can be helpful in preventing such behavior from occurring in the first place.

2. Provide coping strategies: Safety plans include coping strategies, such as self-care techniques and distraction activities, that can help individuals manage their negative emotions and prevent them from escalating.

3. Offer a sense of control: Developing a safety plan can empower individuals to take ownership of their mental and emotional wellbeing by providing them with a concrete course of action to follow when they feel overwhelmed or distressed.

4. Allow for collaboration: Safety plans can involve input from a mental health professional, friend, or family member, creating an opportunity for collaboration and building a support system.

Things to consider.

1. Not a substitute for professional help: Safety plans should be used in conjunction with therapy, medication, or other recommended treatments, and should not be seen as a substitute for professional help. This post is intended for educational purposes and safety plans should be made in consultation with a mental health professional.

2. Remind your loved ones they are not alone: You never know who might be silently struggling. Remember it will be hard for people to be honest, they may pull away/push you away, it is important to create a sense of safety and hold space.

Use the guide below to make your own safety plan:

Safety Plan Template Example

A safety plan is made with a clear headspace to implement when in crisis so you can prepared and know how to keep yourself safe.

This can be done on a piece of paper, in your phone notes or on a app like “beyond now”. It is important to share this plan with a support person one.

If you are experiencing suicidal thoughts, please tell a loved one, call a crisis hotline, speak with your GP or mental health professional.

Key points:

• Experiencing suicidal thoughts is a symptom of mental illness.

• Often this comes with feeling shameful and feeling alone.

• Having suicidal thoughts = it is time to ask for help.

• Suicidal thoughts are something many people experience in their lifetime. And you are not crazy

• Planning your safety is an important step in your recovery.

Crisis contacts Australia wide:

Emergency services: 000

Lifeline: 13 11 14 or online chat from 7pm-midnight

Beyond Blue: 1300 224 636 or online chat from 3pm-midnight

Suicide call back service: 1300 659 467