7 steps to create your personal safety plan

Having suicidal thoughts can be overwhelming. The person experiencing them is in a state of intense emotional distress, which can make it difficult to see how to manage this life-threatening situation.

It is very important to understand that suicide is not an option or an answer. When suicidal thoughts or crises arise, it is very helpful to have a personal safety plan that provides steps to remind us of what is important and what to do if these thoughts occur.

According to the Spanish Foundation for Suicide Prevention , a personal safety plan "is a tool that identifies the people, places, ideas, or actions that facilitate overcoming suicidal thoughts in oneself or others. Although it is usually aimed at people at risk of suicide, it is also advisable that those helping them complete their own safety plan, identifying their own contacts and strategies, which, obviously, do not necessarily coincide with those of their loved one."

In their article "Safety planning intervention: A brief intervention to mitigate suicide risk" , Barbara Stanley and Gregory Brown defined the content of this safety planning intervention as a method of reducing the risk of suicide.

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The 7 steps to follow in the security plan are:

1. Warning signs.
   This involves recognizing the warning signs that indicate you're entering a low and vulnerable emotional state. Everyone experiences their own unique symptoms and situations, but for example, some might include not wanting to go to school, avoiding the company of others, or having negative thoughts about yourself: "I'm worthless," "nobody loves me," or experiencing recurring images. Knowing your own warning signs will allow you to ask for help and receive the support you need. Ask yourself this question: What do you experience when you start thinking about suicide or feel intense distress?
2. Reasons to live.
   When you have suicidal thoughts, it's easy to become overwhelmed. Writing down your reasons for living, everything that makes you happy, the people you love, or everything you want to do will help you stay focused. They can be big or small things—basically, everything that's important in your life.
3. Maintain a safe space.
   It's very important to create a safe space where you don't have access to anything that could harm you. Write down what these items and places are that you want to avoid to stay safe. For example, keep medications out of reach, remove items from your home that could cause injury, etc. This space can also help you identify people whose company you might want to avoid, such as people who drink excessively or who could lead you into potentially dangerous situations.
4. Things you can do for yourself.
   Whether you're having thoughts of self-harm or suicide, it's important to let the impulse pass—it will—by doing other things that help you break free from the thought cycle and stop letting it control you. It's important to make a list of all the things you can do to give yourself this time and stay safe. These can be simple things you enjoy, like listening to music, reading, walking your pet, exercising, etc. It's also necessary to reflect on how capable you think you are of following these steps during a crisis and to work with your healthcare provider on strategies that will help you avoid feeling stuck when putting these strategies into practice.
5. People who can support you.
   Make a list of people you can contact because you enjoy being with them and know they can be a good support when you're feeling down. It's a good idea to let them know you're adding them to this list so they know you might need to call them for emotional support. You can also include favorite places to go, from someone's home to a coffee shop, a park, etc.
6. People to call for help.
   Make a list of people, with their names and phone numbers, that you can call if you need immediate help: family, friends, trusted people.
7. Professional help.
   If you are having suicidal thoughts, professional help is always available. If you already have a regular healthcare provider, add their contact information to the list. Remember that you can always contact the helplines available in your area or call emergency medical services.