How to Make a Safety Plan

A safety plan is a short, personal guide you write for yourself during a calmer time, to use when things feel overwhelming. When you're in a lot of pain, it can be hard to think clearly or remember what helps. A safety plan does that remembering for you, one small step at a time.

Mental health professionals often help people create safety plans, and you can also start one on your own. It doesn't need to be perfect. You can change it whenever you learn something new about what helps you.

Step 1: Know your warning signs

Write down the thoughts, feelings, situations or behaviors that tell you a hard time might be starting. For example: not sleeping, pulling away from friends, thinking "I'm a burden," or feeling numb. Recognizing these early gives you a chance to act sooner.

Step 2: Things you can do on your own

List activities that help you feel even a little calmer or distracted, without needing anyone else. Think small and realistic:

• A breathing or grounding exercise
• Taking a shower or stepping outside
• Listening to a favorite playlist
• Holding something comforting, like a blanket or a pet
• Writing down what you're feeling

Step 3: People and places that help

Note people you could spend time with, or places you could go, that help you feel less alone, even if you don't talk about how you're feeling. A coffee shop, a library, a friend's couch or a family member's kitchen can all count.

Step 4: People you can ask for help

Write the names and phone numbers of a few people you trust to reach out to when you need support. Consider telling them ahead of time that they're on your plan, so they know what to expect if you call.

Step 5: Professionals and crisis lines

Include your therapist, doctor or counselor if you have one, plus crisis lines you can contact any time of day:

• 988 Suicide & Crisis Lifeline: call or text 988 (US & Canada)
• Crisis Text Line: text HOME to 741741 (US)
• Your local emergency number, or the nearest emergency room

Step 6: Make your space safer

Think about ways to reduce access to things you might use to hurt yourself during a crisis, like asking someone you trust to hold onto medications or other items for a while. This step is about buying time, so the intense feelings have a chance to pass.

Step 7: Your reasons for living

Finish with what matters to you: people, pets, places you want to see, things you're looking forward to, or simply "I want to find out how things can get better." On hard days, reading these can be a lifeline.

Using your plan in the moment

When warning signs show up, open your plan and start at the top. Try one step at a time. If a step doesn't help, or you can't stay safe, move to the next one. You don't have to do them in perfect order, and you never have to reach the last step before calling for help. Reaching out early is always okay.

Keep it close

Your plan only helps if you can find it when you need it. Keep a copy on your phone, a paper copy in your wallet or bag, and share it with someone you trust. Review it every few months or after a tough stretch to see what you'd add or change.