When life feels unbearably heavy and the pain seems endless, it can be hard to see any way forward. In those darkest moments, having something to hold onto—a lifeline—can make all the difference. That’s where a suicide safety plan comes in. If you’ve ever wondered how to create a suicide safety plan that truly works for you, this guide will walk you through the steps with care, compassion, and clarity.
A safety plan is not about pretending the pain isn’t real. It’s about preparing for those moments when emotions feel overwhelming, and your thoughts may turn toward suicide or self-harm behaviors. By creating a personalized plan, you’re giving yourself the tools to stay safe, to breathe through the storm, and to remind yourself that there is hope—even when it feels far away.
Let’s explore how to build one step by step.
Why a Safety Plan Is a Life-Saving Tool
Think of a suicide safety plan as a personal roadmap you can turn to when your mind feels clouded with pain. In a crisis, it’s easy to forget what helps you cope. Having a written plan takes the guesswork out of those moments by putting your coping strategies, support network, and reasons for living all in one place.
Research shows that safety planning reduces the risk of suicide attempts because it gives people structure when their thoughts feel chaotic. Instead of scrambling to figure out what to do when the darkness closes in, you’ll already have a practical, personalized guide waiting for you.
5 Key Steps to Create Your Personal Suicide Safety Plan
Here’s how to start building a plan that feels real, supportive, and tailored to you:
1. Recognize Your Warning Signs
Every crisis has signals that come before it. These might be emotional (like hopelessness, shame or depression), physical (like insomnia or loss of appetite), or behavioral (like withdrawing from others or substance abuse).
Take a moment to reflect: What are the signs that usually tell you you’re headed toward a difficult place?
For example, you might write:
- “I notice I get quiet and stop answering texts.”
- “I start thinking I’m a burden to my family.”
- “I feel restless at night and can’t sleep.”
By naming these warning signs, you’re giving yourself the power to catch the spiral early. It’s like noticing the first rumble of thunder—you grab your umbrella before the storm hits.
2. List Your Internal Coping Strategies
Sometimes the first step in surviving a crisis is doing something simple that soothes your nervous system. These are things you can try on your own before reaching out to others.
Some ideas include:
- Taking slow, deep breaths while counting.
- Listening to calming music or a favorite podcast.
- Going for a walk outside and noticing small details (the air, the trees, the sounds).
- Writing in a journal, even if it’s just a few words.
- Using prayer or meditation to center yourself.
Write down coping skills that feel real to you. Even if they don’t erase the pain, they can help shrink it enough to give you space to breathe. Think of them as the “pause button” for overwhelming emotions.
3. Reach Out to Supportive People
Human connection is one of the most powerful antidotes to despair. When you feel like you’re drowning, reaching out to someone—even if just for a few minutes—can remind you that you are not alone.
In your plan, list a few people you trust and feel comfortable contacting when you’re hurting.
This might include:
- A close friend who listens without judgment.
- A family member who checks in regularly.
- A mentor, coworker, or neighbor who genuinely cares.
Include their names and phone numbers so you don’t have to search for them when you’re struggling. One important note: the people on your list don’t have to solve your problems. Their role is to sit with you, to hear you, and to remind you that you matter.
4. Contact Professionals and Crisis Resources
Sometimes, loved ones aren’t available—or you may feel like you can’t reach out to them. This is where professional support becomes essential.
Write down the names and numbers of professionals you can call when you feel unsafe. This could be:
- Your therapist or counselor.
- Your doctor or psychiatrist.
- A local mental health hotline.
Also include national or regional crisis numbers. For example:
- In the U.S., dial 988 for the Suicide & Crisis Lifeline.
- In the U.K., call Samaritans at 116 123.
- If you live elsewhere, look up your country’s crisis hotline now and add it.
Having these numbers written down ensures you don’t lose precious time searching during a crisis.
5. Create a Safe Environment
This step is often overlooked, but it’s vital. When people are in crisis, access to lethal means can make the difference between life and death.
Consider these questions:
- Are there medications that should be locked away or given to a trusted friend?
- Are there sharp objects or weapons in your home that could be removed?
- Are there alcohol or other substances that worsen your feelings of hopelessness?
Making your environment safer doesn’t mean weakness—it means protecting yourself in your most vulnerable moments. It’s an act of courage and self-preservation.
Optional Enhancements to Your Plan
While the five steps above form the foundation of your safety plan, you can add personal touches to make it stronger:
- Reasons to Stay Alive: Write a list of people, dreams, or values that matter to you. When the darkness clouds your mind, seeing these reminders can help you hold on.
- Positive Affirmations: Keep a few encouraging words you can read to yourself when things feel unbearable.
- Grounding Exercises: Include short sensory techniques, like holding an ice cube, naming five things you can see, or focusing on your breath.
- Crisis Card: Carry a small version of your safety plan in your wallet or phone so it’s always within reach. Engage in mental health therapies that have helped you in the past or that you are currently working on with a professional.
How to Use Your Safety Plan Effectively
Your plan is only useful if you actually use it. Here are some tips to make it part of your life:
- Practice when calm: Go through your plan during non-crisis times so it becomes familiar.
- Keep it visible: Store it somewhere you’ll see it often—like your nightstand or phone lock screen.
- Share it with someone you trust: Let a loved one know about your plan so they can encourage you to use it when you need it.
- Use it early: Don’t wait until you’re at your breaking point. Pull it out at the first sign of distress.
Think of your safety plan like an emergency kit. You wouldn’t wait until the fire is out of control to find the extinguisher—you’d grab it as soon as the smoke alarm went off.
When and How to Get Immediate Help
Sometimes a safety plan isn’t enough on its own. If you ever feel like you’re about to act on suicidal thoughts, it’s critical to seek immediate help. Here are options to consider:
- Call 988 (U.S.) to connect instantly with the Suicide & Crisis Lifeline.
- Go to the nearest emergency room if you are in immediate danger.
- Contact local crisis services in your area if you’re outside the U.S.
- Tell someone nearby—a friend, family member, or neighbor—that you need help right away.
Asking for help is not a weakness—it’s a powerful act of survival.
Suicide Safety Planning at Harmony Hills
At Harmony Hills, we believe that no one should walk through their darkest moments alone. Our team of mental health professionals specializes in helping individuals develop personalized safety plans and find long-term healing strategies. We combine compassionate care with evidence-based therapies so that you not only create a safety plan but also learn the deeper skills to move toward recovery.
If you or a loved one is struggling, reaching out can be the first step toward hope and healing. At Harmony Hills, we’re here to listen, support, and walk beside you.
