If you’ve listened to Ep. 005: What Does Treatment for Suicide Look Like?, you know what a suicide safety plan is. A suicide safety plan is a set of instructions for what to do if you begin to consider suicide. We’ve created some ideas and suggestions to give you inspiration for things that you may want to include on your suicide safety plan.
Know your Early Warning Signs
Early warning signs are the first indications that you are sliding down “The Ramp” of suicide. For example:
- Physical sensations, e.g., tightness in your chest, headaches, stomach aches, etc.
- Drinking/using substances more heavily
- Increased irritability
- A sense of hopeless
- Believing you’re a burden
- Feeling alone
- Changes in sleeping or eating habits
Reach out to Someone
Don’t isolate yourself. One of the most important things to do when you have thoughts of suicide is to connect with others. For example:
- Call a friend or loved one
- Make plans to grab a bite with someone
- Go to your church or other social event
- Let someone know you need to talk
- Connect on social media
- Have a video chat with an old friend
Activities
Simple activities like going for a walk can really change your headspace. These things may not end your thoughts of suicide permanently, but they might help you feel better right now. For example:
- Go for a walk, hike, run, jog, stroll, roller skate, bike ride, etc.
- Walk your dog
- Take a dance class
- Go fishing
- Take a swim
- Grab lunch, breakfast, coffee, dinner with a friend
- Volunteer at a soup kitchen
- Work in your garden
- Cook something from scratch
- Workout at the gym or in an online class
- Visit a museum
- If you play an instrument, try and learn a new song
- If you don’t play an instrument, maybe now’s the time to start
- Go shopping
- Do yoga
- Attend church, synagogue, mosque, etc.
- Craft or get creative
- Look for an online class
- Make a Tik Tok video
Call a Mental Health Provider
If you’ve tried the options on your safety plan, and you’re still not feeling any better, this is the time to call a mental health care provider– your therapist, counselor, psychiatrist, etc. If you do not have one, call or text the National Suicide Prevention Lifeline at 1-800-273-TALK.
- Call your therapist
- If you don’t have a therapist, consider finding one ASAP
- You may have mental health resources available through your insurance, employee assistance programs, unions, etc.
- You can always call the National Suicide Prevention Lifeline. They also have a chat feature
- If all else fails, call 911
In Closing…
Think of the safety plan as “In Case of Emergency, Break Glass”. If you’re considering ending your life, use your safety plan. Every safety plan should include calling 911.
What else should we add to this list for a safety plan? Leave us a suggestion in the comments section below.