Creating Safety Plans for Depression and Suicidal Thoughts

Some days are harder than others to navigate the heavy fog of depression. Having a plan in place is a lifeline in the darkest of times. 

Something to prod yourself back toward safety when your thoughts seem overwhelming. That is what a safety plan is.

A simple guide to be used during times of crises or extreme distress.

It's about setting out a list of practical steps to take when it's tough to think straight. 

Let's walk through what this looks like and how you can build one for yourself.

What is a Safety Plan?

It's writing with a follow-up and collaboration in times when an individual is having depressive and negative thoughts. 

Not treatment but protective knowledge to keep you from harm. 

The goal is to develop a clear, direct, step-by-step plan. A plan like this will help you move from intense emotional pain to calm and safety.

The best safety plans are:

• Personal and specific

• Written in your own words

• Filled with things that you know genuinely help you

• A proactive step you take for your own well-being

At MESEPP, we can help you devise a safety plan. 

Why You Need One

When you're viciously in the middle of a depressive episode, sometimes your ability for problem-solving and thinking clearly can be seriously tempered. 

It's hard to remember what helps or who to call when the need arises: a safety plan removes guesswork from the equation.

• Taking charge: Letting you take control of your mental health

•  Reconnecting you with what matters most: Your reasons for living

•  Who to reach out to: Lists people and professionals to reach out to for support

Building Your Personal Safety Plan

Creating a safety plan is a straightforward process. Here are the key components to include:

Step 1: Know Your Warning Signs

Start by identifying the personal red flags. Hear into what feels like a hard place to go to for you. Ask yourself:

• What thoughts, feelings, or behaviors signal a crisis?

• When does it feel tougher than usual?

Common warning signs might be:

• Feeling hopeless or trapped 

• Not being able to get out of bed 

• Isolating yourself from friends and family 

• Changes in your sleeping or eating patterns

Step 2: List Your Internal Coping Strategies

These are simple things you can do on your own, without contacting anyone else, to distract yourself and find a moment of peace. Some ideas:

• Listening to a known music playlist

• Watching a favorite movie or TV show

• Taking a warm bath

• Doing some slow stretching or a short walk

• Being around an animal

Step 3: Identify Supportive People and Places

If your inside ways aren't working, it's good to have:

• Trusted friends or family members you can talk to

• Safe, calming places you can go, such as:

  • A quiet park

  • The library

  • A coffee shop

Step 4: Name Your Professional Helpers

Having contact information for a helping professional can be included. Here's what this may encompass: 

• Your therapist or counselor's name and phone number  

• Your psychiatrist's name and phone number 

• A local crisis line

Step 5: Making Your Environment Safe

Think about things you can do to make the environment around you safer in a crisis. Perhaps some of the things you can do include:

• Get someone who you trust to keep your medications

• Dispose or lock up any objects that might be used to self-harm

How MESEPP Can Help

One should also seek professional help when striving towards long-term wellness.

At MESEPP, our team provides evidence-based care.

We are here to support you in developing your skill set and resiliency in coping with these challenging situations, should you be depressed or have PTSD and trauma.

Together we can devise a detailed safety plan. 

Contact MESEPP to find out more about our services or to make an appointment! Change begins here.

FAQs

How to create a safety plan for suicidal patients? 

A safety plan is created collaboratively with the individual. It involves:

• Identifying their personal warning signs

• Listing internal coping skills

• Identifying supportive people and professionals to contact

• Making their environment safe

How to manage depression and suicidal thoughts? 

Management often involves:

• Professional therapy

• Medication if prescribed

• Developing coping strategies through a safety plan

• Building a strong support system

• Making lifestyle changes related to diet, exercise, and sleep

What are the five types of safety plans? 

Safety planning is a specific intervention, but its components can be thought of in steps or types of strategies:

• Recognizing warning signs

• Using internal coping strategies

• Socializing with others as a distraction

• Contacting family or friends for help

• Contacting professionals or crisis services

What are the 5 steps in the SAFE-T assessment for suicidal ideation? 

The "SAFE-T" (Suicide Assessment Five-step Evaluation and Triage) is a framework for clinicians. The five steps are:

• Identify risk factors

• Identify protective factors

• Conduct suicide inquiry (thoughts, plans, behavior, intent)

• Determine risk level and intervention

• Document the assessment