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.
STEP 1 - Warning Signs
Signs that a crisis may be developing (thoughts, images, mood, situation, behavior).
- Sign 1 - urge to cut
- Sign 2 - feeling useless
- Sign 3 - contemplating suicide
STEP 2 - Internal Coping Strategies
Things I can do to take my mind off problems without contacting another person (relaxation technique, physical activity, etc.)
- Strategy 1 - run
- Strategy 2 - hit something
- Strategy 3 - Listen to music, which is sometimes a 50/50
STEP 3 - Worth Living For
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 - those who look up to me
- Live For 2 - friends that need me
- Live For 3 - Family
- Live For 4 -
- Live For 5 -
STEP 4 - Supporters
People whom I can ASK FOR HELP (friends or family who you can call at anytime for support)
- Supporter 1 - a friend named Austin
- Supporter 2 - The people at heart support
- Supporter 3 -
STEP 5 - Professional Help
Professionals or agencies I can contact in a crisis
- Name & Number of Clinician -
- Name & Number of Local Urgent Care Services -
- Preferred Crisis Service (Choose one of the below)
- (Text) Crisis Textline - text HOME to 741741
- (Call) Suicide Prevention Lifeline - 1-800-273-TALK (8255)
- (Text) Trevor Project LGBTQ+ - text START to 678678
- Other (explain)
STEP 6 - Safe Environment
Things I can do to make the environment safe
- Safety 1 - remove sharp objects
- Safety 2 -
STEP 7 - My Signature
By inputting my forum username below, I am committing to utilizing this safety plan in my next high intensity moment when I need support.
Hey @Slayer5639, I’m so proud of you for starting this! It’s such a huge, great step.
This will be something really helpful to come back to, so I encourage you to keep thinking about it and adding new parts as they come to you. Step 2 is one of the most important ones to really fill up. The more options you give yourself, the more you’ll be able to do to cope when you when you’re having a bad time.
Keep pushing, friend. You’ve got this and you’re doing so great.
It is a very big step that you’ve just taken, and I hope you know that there is no shame for needing a safety plan (just referring to the title of your topic there). On the contrary, it is very powerful. A practical way to anticipate times of distress, to strategize ways to help yourself in the long run. When we are dealing with urges, it can be really hard to think rationally and figure out what could be our next step. With a safety plan, you reduce that time of overthinking, doubting yourself and your decisions. You just need to go through your plan, try out the different options you’ve mentioned and see how it helps at the moment.
This is very good, very healthy, very strong.
Well done, friend.
From: I Am Reclaimer
Hey Friend, I’m glad you put this together and are following through with this. When things get hard this will be a life saver and help you feel better, faster. I’m also glad you shared it here - we’ll keep you accountable with this! Keep posting your progress with this and share with us your successes when using this plan. You’ve got the HeartSupport community behind you and your journey to feeling good again! You got this!
such a big step to take to ensure you’re safe! It’s so good to see you doing this. Can I just encourage you with step two to think about what positive things you can implement? I know that running from things can feel like safety, but instead of just running, maybe there’s something that can help ground you and keep you present. It could be anything from listening to music or going for a walk. Something to help distract from the initial mindset so you can refocus yourself to combat this urge.
I love that you love your family and that they are listed as people you want to live for, so maybe they could also be the people you turn to for support? Love has a big role in supportive and seeing each other thrive. I know they’d want that for you too. Even this community could be a support for you. I hope things are going well for you!
It feels like I’m on a wave, things are good when I am at the top of the wave, and things are terrible when I am below the wave. Right now it feels like the low part. I feel sick. I don’t know if I am actually sick or if I am disgusted with myself.
Good for you to acknowledge when these waves come and go. It is, in itself, a superpower that will always be helpful to you - instead of being swallowed by the sea, being aware of it coming can help you learn to ride it, little by little.
Since you’ve posted on this topic, may I ask if you are safe right now?
What is this wave made of? What are the thoughts and emotions that you can identify in this one?
Thoughts of harm, of doubt, of fear, anger, disappointment, disgust, of shame.
And yes, I am safe for now…
But I don’t know how long that will last.
Checking in - how is it going lately? How are you managing the self-harm urges, still?
You’re loved, @Slayer5639.
It’s ok for now. Still have the urges every now and then, but I haven’t acted on them for a week or two. But when I am stressed, it just adds to the urges, but I am holding them off for now.
Thank you for checking on me
I feel like the urges are coming back. And I don’t know if I can hold it off this time. I’m afraid that I might have a relapse. I won’t be able to act on if for a couple hours, which I hope weaken the urge.