(Newswire.net — December 5, 2018) — A suicide safety plan is a written set of instructions that you set for yourself should you begin to experience thoughts of causing harm to yourself, or worse. A good suicide safety plan is well-thought out when you are feeling calm and rational, providing yourself with a series of gradually escalating steps to follow until you are safe.
If you have depression or have been experiencing depressive symptoms, there is a very real risk of suicidal thoughts appearing at some point during the course of the illness. The good news is that whilst any emotional pain that triggers these thoughts and feelings can be very overwhelming, having a safety plan can help you stay in control of your thoughts and actions. It is a good method to cope with your bad feelings and remind yourself of your rational thoughts before your circumstances change.
#1. Creating Your Plan:
Creating your plan is best worked on together with somebody that you trust. This could be a close friend or family member who is understanding of your situation, or you might decide to entrust creating your plan to a health professional, such as your doctor or therapist. Friends, relatives and health professionals are the best people to ask as you’re more likely to involve one of them if you ever have to use your plan.
Try to create the plan when you are feeling well, rather than waiting until you are feeling suicidal. Put the plan somewhere that you know you’ll easily be able to find it at any time. It’s a good idea to make a few copies – for example, have one in your bag, another in your bedside draw, and one saved in your phone.
#2. What to Include:
Create a list of activities for yourself that you find soothing when you are upset. For example, you may calm down after talking to somebody you trust on the phone, or maybe you always feel better after getting in bed and having a long sleep. Perhaps a warm shower makes you feel better or going for a brisk walk.
Include examples of things to do in your suicide plan. When you’re feeling suicidal you will most likely also be highly irrational and unlikely to come up with any of these ideas at the time. Having a list of options available can help you get back in control and start thinking rationally again.
#3. Remember Your Reasons for Living:
When you are not suicidal, what are the reasons that keep you going every day? The main reason why it’s so important to come up with your plan when you’re feeling well and clear-minded is that it’s much easier for you to consider every reason you have to stay alive. Write a list of everything that you live for – no matter how small or insignificant it might seem.
When you are feeling like harming yourself, having this list can help to ground you and bring your attention back to all the reasons to keep going until the suicidal feelings have passed. Some people find that regular writing in a gratitude journal can also help. Reading back what you have written can help you focus on the positives until the negative feelings pass.
#4. Keep a Contact List:
Included in your plan should be a contact list of people who you know that you can turn to if you’re feeling like harming yourself. The more contacts you can include, the better – this gives you more chance of having somebody available to speak to you when you need them the most. You will want to include your doctor, your therapist if you have one, and any family members or friends who you can trust. Many people who commit suicide aren’t talking to anyone, as explained in this article which also details how relationships can be a leading factor. Decrease your risk by speaking to those you love or trust.
It can also be a wise idea to add a helpline number to your list. The Samaritans provide a 24-hour crisis hotline, providing you with somebody to talk to when you need them the most at any time of the day or night, every day of the year. Make sure that you have their number on your contact list; (212) 673-3000.
#5. Make Your Environment Safe:
Last but not least, proactively ensuring that you are in a safe environment will help to lower your risk of hurting yourself when you experience suicidal thoughts and feelings. Plan any steps that you can take to help keep yourself safe, such as removing dangers from your home, or going to another location until the feelings and urges have passed.
If all steps fail and you still feel unsafe, you should go to your nearest hospital or emergency room and ask for assistance. Keep the contact details of your nearest hospital included in your plan so that you can get there easily in a crisis.
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