A safety plan isn't just for active crisis. It's a comprehensive map of what keeps you safe throughout your healing journey. It includes people, places, practices, and resources that support your ongoing wellbeing.
The Components of a Safety Plan
Your safety plan should include:
1. Early Warning Signs
What tells you a crisis might be coming?
- Increased anxiety or panic - Intrusive thoughts increasing - Isolating more than usual - Substance use increasing - Sleep disrupted - Engaging in harmful behaviors - Heightened irritability or anger - Feeling hopeless - Dissociating more
List your specific signs. The earlier you notice, the more intervention options you have.
2. Internal Coping Strategies
Things you can do on your own when struggling:
- Grounding techniques (5-4-3-2-1 sensory awareness) - Breathing exercises - Movement (walk, stretch, dance) - Creative expression (journaling, art, music) - Physical comfort (warm blanket, bath, shower) - Soothing sounds or music - Time in nature - Reading something meaningful - Watching something funny - Prayer or spiritual practice
List specific things that actually help you, not what "should" help.
3. People Who Help Distract You
Who can you spend time with or call for distraction?
- Friends - Family members - Support group members - Online communities - Activity partners (workout buddy, coffee friend)
Include their names and how to contact them. Ask them in advance if they're willing.
4. People You Can Ask for Help
Who can support you more directly?
- Therapist - Doctor - Psychiatrist - Trusted friend or family member - Mentor or coach - Spiritual director - Crisis counselor
Include their contact information. Ask them about being part of your safety plan.
5. Professional Resources
What professional support is available to you?
- Therapy appointments (frequency, provider, phone/location) - Psychiatry appointments - Medication information (what you're taking, why) - Crisis line numbers (988, 741741, or your local equivalent) - Hospital information (emergency room location, admission process) - Support group information and meeting times - Inpatient programs (if applicable)
Keep this information somewhere accessible.
6. Environmental Safety
What can you do to make your environment safer?
- Remove or secure means of self-harm - Create a comfortable space (safe room, cozy corner) - Remove triggering objects or substances - Have comfort items accessible (blankets, stuffed animal, meaningful object) - Know safe places you can go - Establish physical activity space - Have healthy food and water available
7. Medication and Health
If relevant:
- Current medications (names, dosages, why) - When to take them - Side effects to watch for - When to contact your prescriber - Any substance interactions to avoid - Relevant health conditions
8. Daily Practices for Stability
Things that keep you stable day-to-day:
- Sleep schedule - Meal schedule - Exercise/movement - Meditation or spiritual practice - Connection time with loved ones - Time in nature - Creative outlets - Work or volunteer time - Therapy or coaching appointments
Prioritize these. When life gets overwhelming, these often drop off—but they're most important when stressed.
9. Things to Avoid
Things that typically make things worse:
- Specific people or relationships - Substance use (alcohol, drugs, sugar, caffeine) - Certain media or triggers - Isolation for long periods - Over-extension or overcommitment - Specific situations or locations - All-or-nothing thinking
Be specific. "Avoid social media" is vague. "Avoid scrolling TikTok after 9pm as it increases anxiety" is specific.
10. Post-Crisis Steps
What do you need to do after a difficult period?
- Tell your therapist or support person - Increase appointments - Be extra gentle with yourself - Journal about what happened - Revisit your safety plan - Address any underlying issues - Reconnect with community - Practice self-compassion
Creating Your Safety Plan
1. Grab a notebook or create a document
You want this accessible but private.
2. Fill in each section
Be specific. Include phone numbers, names, times. Vague plans are hard to follow in crisis.
3. Share appropriately
Show your therapist or trusted people. They might have input or need to know.
4. Keep it accessible
- Written copy at home - Digital copy on your phone - Laminated version somewhere visible - Share with relevant people
5. Review and revise regularly
As your healing progresses, your plan might change. Update it quarterly or when you notice something needs to shift.
Making It Personal
Your safety plan should reflect YOUR needs and YOUR life, not a generic template.
If meditation doesn't help you, don't force it. If calling someone doesn't work, don't make it your plan.
Your safety plan should feel supportive and realistic.
Safety Planning With Others
If you have dependents (children, elderly parents):
- Create safety for them as well - Know backup plans if you need to step back - Have people who can help if you're not able - Communicate age-appropriately about your needs
Your safety is interconnected with others'.
The Bigger Picture
A safety plan isn't just about preventing crisis. It's about creating a life that supports your healing:
- Regular support - Healthy practices - Meaningful connections - Professional help available - Resources when needed - Community to lean on - Yourself as priority
A good safety plan prevents many crises before they happen.
Your Commitment
Creating a safety plan is an act of self-love. It says: "I matter. My healing matters. I'm worth protecting."
Write it. Share it. Use it. Update it.
Your safety plan is your companion through healing.
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