World Suicide Prevention Day, observed each year on September 10, is an opportunity to raise awareness about suicide prevention and the importance of support, connection, and hope. While conversations about mental health can feel difficult, having coping skills and tools available during times of distress can make a difference. One of those tools can be a safety plan.
A safety plan is more than a document to use during emergencies. It can serve as a personalized guide for navigating overwhelming emotions, stressful situations, and moments when it feels difficult to cope. Whether someone is experiencing a challenging life event, struggling with persistent emotional distress, or simply wants to be prepared, creating a plan ahead of time may help provide a greater sense of direction and support.
What is a safety plan?
A safety plan is a personalized list of coping strategies, supportive people, helpful resources, and practical steps someone can use during difficult moments. It can help individuals identify what helps them feel safer, calmer, and more connected when they are experiencing distress.
A safety plan can answer questions such as:
- Where can I go if I don’t feel safe being alone?
- Who can I contact for support?
- What activities make me feel calmer?
- What warning signs should I watch for?
- What resources are available?
- What steps can I take if I need additional support or a safer environment?
- What steps can I take to protect my well-being?
Some organizations and clinicians may use terms such as safety plan, crisis plan, or mental health crisis plan. While the terminology differs, they often share the goal of helping individuals identify coping skills, support systems, and resources for periods of emotional distress.
Additionally, it is important to note that a safety plan can be a valuable tool, but it is not a substitute for emergency intervention or professional care when someone is at immediate risk of harm.
The six steps of safety planning
The six-step Safety Planning Intervention, developed by Stanley and Brown, is an evidence-informed approach used to support individuals experiencing suicidal thoughts or elevated suicide risk. Some clinicians may also adapt elements of the framework for other emotional crises.
1. Identify warning signs
The first step is recognizing personal warning signs that may indicate emotional distress is increasing. These signs may appear before a crisis develops and can vary from person to person.
Examples of warning signs include:
- Increased isolation or withdrawing from others
- Changes in sleep patterns
- Feeling overwhelmed
- Increased irritability
- Experiencing a persistent feeling of dread
- Becoming unusually sad and angry
- Experiencing frequent intrusive thoughts
- Thoughts of wanting to escape or give up
- Increased hopelessness
- Significant mood changes
- Increased substance use
Recognizing warning signs earlier may help someone begin using their safety plan before emotions become more challenging to manage.
2. List internal coping strategies
Internal coping strategies are activities a person can do independently to help reduce distress without relying on others.
Examples may include:
- Taking a nature walk
- Listening to music
- Practicing deep breathing exercises
- Journaling thoughts and feelings
- Reading a favorite book
- Spending time with a pet
- Engaging in creative hobbies or activities
It may be helpful to reflect on any coping skills that were helpful in the past.
3. Identify people and social settings that provide distraction
Sometimes connecting with others can help shift attention away from distressing thoughts and create a sense of support.
Examples might include:
- Visiting a friend or family member
- Meeting a friend for coffee
- Attending a community event
- Spending time in a library or public space
- Participating in a fitness class
- Going to a favorite park
The goal of this step is not necessarily to discuss the crisis, but to engage with people or environments that can provide distraction, connection, or a temporary shift in focus.
4. Identify people who can help
This step involves listing specific people who can be emotionally supportive.
Examples may include:
- A trusted friend
- A spouse or partner
- A parent or sibling
- A mentor
When creating this section of a safety plan, it can be helpful to include preferred methods of contact.
5. List professionals or agencies to contact during a crisis
Professional support is an important part of many safety plans. Having contact information readily available can reduce the burden of searching for resources during a difficult moment.
Examples may include:
- Local crisis services
- Emergency services
- The 988 Suicide & Crisis Lifeline
For younger individuals, a teen crisis hotline may also be included. Veterans may choose to include the VA suicide hotline number, which is accessible through the Veterans Crisis Line by calling 988 and pressing 1.
6. Make the environment safer
The final step involves identifying ways to reduce access to items or situations that may increase danger during a crisis.
Examples may include:
- Temporarily removing or securely storing dangerous objects
- Staying with supportive friends or family members when safety is a concern
- Avoiding environments associated with emotional distress
- Creating plans for transportation to a safe location
According to the 988 Suicide & Crisis Lifeline, reducing access to potentially harmful means during periods of distress can be an important part of suicide prevention efforts.
How to create a safety plan
Creating a safety plan does not require special training, but many people find it helpful to develop one with a mental health professional. The process generally involves reflecting on personal experiences, identifying supports, and documenting steps that can be taken during difficult moments.
When creating a safety plan, it may be helpful to ask yourself questions such as:
- What usually happens before I feel overwhelmed?
- What activities help me feel calmer?
- Who do I trust for support?
- Where can I go if I need to feel safer?
- Which professional resources are available to me?
Several organizations provide free safety planning templates. For example, MySafetyPlan.org offers a structured planning tool, and the 988 Suicide & Crisis Lifeline provides downloadable safety plan resources that can help guide the process.
How to use a safety plan
A safety plan is meant to be flexible rather than rigid. People’s needs, relationships, and coping skills may change over time, which means safety plans can evolve as well.
Some individuals prefer a written document or a note in a notebook. Others choose a digital document stored on their phone or notes app, while some people may use an app designed for safety planning.
Many mental health professionals and resources encourage making a safety plan before a crisis point or during periods of relative calm. Becoming familiar with the plan beforehand can make it easier to remember available options during moments of emotional distress.
Getting mental health support
Creating a safety plan can be a valuable step, but it can be more useful when combined with professional mental health support. Licensed mental health professionals can help individuals identify warning signs, strengthen coping strategies, and develop personalized plans that reflect their unique needs and experiences.
Therapists may also help clients explore underlying emotional concerns that may be contributing to distress. Depending on a person’s goals and circumstances, different types of therapy may be discussed as part of a treatment plan.
For individuals who are experiencing emotional challenges related to depression, persistent distress, or thoughts of self-harm, seeking professional support can provide meaningful guidance and resources. A therapist can help create a safety plan that feels practical, personalized, and supportive while also helping clients develop long-term coping tools for emotional well-being.
Resources
If you or someone you know is experiencing thoughts of suicide or is in immediate danger, seek emergency assistance right away.
Crisis resources:
- 988 Suicide & Crisis Lifeline
- Call or text 988
- Available 24/7 throughout the United States
- Veterans Crisis Line
- Call 988 and press 1
- Text 838255
- Available 24/7
- Crisis Text Line
- Text HOME to 741741
- Emergency Services
- If someone is in immediate danger of harming themselves or others, call 911, contact emergency services, or go to the nearest emergency department.
Additional information about suicide prevention and safety planning is available through the Suicide Prevention Resource Center and the 988 Suicide & Crisis Lifeline.
Takeaway
Creating a safety plan can be a proactive way to prepare for difficult emotional moments before they happen. By identifying warning signs, supportive people, coping strategies, and crisis resources ahead of time, individuals can create a roadmap that helps guide them through periods of distress.
While a safety plan is not a substitute for professional mental health care, it can be an important tool for maintaining safety and promoting emotional well-being. If you’re looking for support, connecting with a licensed mental health professional may be a helpful next step. Visit findmytherapist.com to explore therapists near you and find support that fits your needs.