When there is risk for suicide or self-harm, it’s important to plan ahead. Let your support system know how you are feeling and a professional can do an assessment to determine the best level of care to keep you safe. These plans should be developed before you are at-risk so that you can have a solid plan ready when you are in a tough spot.
Here are some questions to consider for your personal safety plan:
- What are your warning signs or triggers?
- What are your coping skills? What gets in the way of using these skills?
- Who are people that you can reach out to?
- How can I keep myself and my surroundings safe?
- Who are professionals on your care team that you can contact?
- What are some emergency numbers that you can call?
Suicide and crisis lifeline available 24 hours: 988
Peer-run emotional support line
If you have a friend that is struggling, remember that it is proven that talking about suicide does not increase the risk of suicide. It is important for the person to get their thoughts and feelings out in the open. Always consult a professional if you know someone is a risk so that the individual can be evaluated.
Here is some simple examples of safety plans:
Signs you may need help beyond individual therapy
Safety Plan Template (added 4/18/24)
Know When to Get Help
What are the warning signs that you are beginning to struggle with your problem? These can include thoughts, feelings, or behaviors.
Examples are: Changes in behavior or mood, increased substance use, suicidal thoughts or behaviors, changes in sleep patterns or appetite, social withdrawal, and physical symptoms with no clear medical cause.
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Use Coping Skills
What can you do, by yourself, to take your mind off the problem?
Examples include: Mindfulness and relaxation techniques like deep breathing and progressive muscle relaxation, grounding skills like the 5 senses skill, self-soothing, self-care, and distraction like watching a movie, reading a book, or playing a game.
More suggestions are on the last page.
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Reach out to Social Support
Name Phone Number
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Seek Help from Professionals
If your problem persists, or if you have suicidal thoughts, reach out for professional support.
Call 911 for immediate assistance
Local Emergency Number: ________________________________________________
My mental health provider/therapist: _________________________________________
Local crisis center: ______________________________________________________
Talk to someone now
Call the Suicide and Crisis Lifeline: 988
• If you are deaf or hard of hearing, call 711 then 988
• For online chat, visit https://988lifeline.org/chat
Peer Recovery Warmline in New Jersey
(877) 292-5588
This is a peer-run service providing ongoing telephone support to mental health consumers as they work towards their recovery. All calls are answered by peers who are trained, supportive people with lived experience with mental health disorder.
Link to Wellness Recovery Action Plan (WRAP) to be completed with a mental health provider: http://www.namirockland.org/uploads/3/4/0/3/34038357/blank_wrap_forms_with_mc_permission.pdf
Link to an online safety plan:
Here is a list of 100 coping strategies:
1. Take deep breaths
2. Do a positive activity
3. Play sports
4. Think of something funny
5. Take a quick walk
6. Practice yoga
7. Stand up and stretch
8. Listen to music
9. Take a time out
10. Slowly count to ten
11. Use positive self-talk
12. Say something kind to yourself
13. Talk to a friend
14. Talk to a family member
15. Close your eyes and relax
16. Say, “I can do this”
17. Visualize your favorite place
18. Think of something happy
19. Think of a pet you love
20. Think about someone you love
21. Get enough sleep
22. Eat a healthy snack
23. Read a good book
24. Set a goal
25. Jog in place
26. Write in a journal
27. Hum your favorite song
28. Doodle on paper
29. Draw a picture
30. Color a coloring page
31. Clean something
32. Meditate
33. Use a stress ball
34. Dance
35. Write a letter
36. Look at pictures you’ve taken
37. Make a gratitude list
38. List your positive qualities
39. Do something kind
40. Give someone a hug
41. Put a puzzle together
42. Do something you love
43. Build something
44. Play with clay
45. Hug a stuffed animal
46. Rip paper into pieces
47. Play an instrument
48. Watch a good movie
49. Take pictures
50. Garden
51. Write a list
52. Keep a positive attitude
53. Schedule time for yourself
54. Blow bubbles
55. Write a positive note
56. Chew gum
57. Paint your nails
58. Write a story
59. Blog
60. Read a joke book
61. Write a poem
62. Drink cold water
63. Draw cartoons
64. Read a magazine
65. Write a thank you note
66. Count to 100
67. Make a list for the future
68. Read inspirational quotes
69. Compliment yourself
70. Visualize a stop sign
71. Laugh
72. Smile in the mirror
73. Smile at others
74. Do schoolwork
75. Look at animal pictures
76. Hyperfocus on an object
77. Notice 5 things you can see
78. Paint with watercolors
79. Use a relaxation app
80. Watch a funny video
81. Drink some tea
82. Cook or bake
83. Plan a fun trip
84. Use an I-statement to express yourself
85. Identify your emotions
86. Express your feelings to someone
87. Write down your thoughts
88. Identify a positive thought
89. Make your day’s schedule
90. List 10 positives about you
91. Ask yourself, “What do I need right now?”
92. Tell someone you are thankful for them
93. Pet an animal
94. Make a list of choices
95. Ask for help
96. Organize something
97. Play a card game
98. Listen to nature sounds
99. Sit and relax all your muscles
100. Ask for a break
All WRAP links:
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