This is my 7-step plan to keep me safe in difficult moments I face. I’ve thought through these steps in advance to make it easier for myself to get help when I need it.
Signs that a crisis may be developing (thoughts, images, mood, situation, behavior).
- Sign 1 - When I start cleaning and throwing things away.
- Sign 2 - Intrusive thoughts about “how” it will happen.
- Sign 3 - Feelings of being overwhelmed with despair.
- Sign 4 - Starting to “decide” if I should cut or not
- Sign 5 - Remembering each scar on my arm
- Sign 6 - When my rape nightmares start.
Things I can do to take my mind off problems without contacting another person (relaxation technique, physical activity, etc.)
- Strategy 1 - Calm Harm app
- Strategy 2 - Petting my therapy cat and focusing on how his fur feels on my hand
- Strategy 3 - journaling or writing a short story
- Strategy 4 - drawing Ts
- Strategy 5 - sitting on the ground outside and focusing on all the sounds around me instead of what’s going on in my head.
- Strategy 6 - playing games where I have to farm, clean or decorate.
- Strategy 7 - using my mindfulness and breathing technique tools
Things that are most important to me and worth living for (these can be big or small, anything from loved ones to your morning coffee)
- Live For 1 - My Son
- Live For 2 - My loved ones
- Live For 3 - Helping other people
- Live For 4 -
- Live For 5 -
People whom I can ASK FOR HELP (friends or family who you can call at anytime for support)
- Supporter 1 - My Boyfriend
- Supporter 2 - My Parents
- Supporter 3 - My Son
Professionals or agencies I can contact in a crisis
- Name & Number of Clinician - ER
- Preferred Crisis Service (Choose one of the below)
- (Call) Suicide Prevention Lifeline - 1-800-273-TALK (8255)
Things I can do to make the environment safe
- Safety 1 - Avoiding even more… violent media
- Safety 2 - Order out instead of cooking
- Safety 3 - Putting the normal “tools” out of sight.
- Safety 4 - Hanging out with my BF in the other room
By inputting my forum username below, I am committing to utilizing this safety plan in my next high intensity moment when I need support.