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Safety Planning Guide

 

  1. Recognize warning signs
  • What are some things that make you upset?
  • How do you feel before you get upset?
  • Emotions, actions, thoughts
  1. Identify internal coping skills
  • Hobbies
  • Exercise
  • Use relaxation techniques (focused breathing, meditation, repetitive prayer/saying/mantra)
  1. People and social settings that provide distractions
  • What are some places (healthy) you go when you are upset?
  • Who are some people you can talk to about your feelings?
  1. Professionals service or agencies
  • Have you thought about talking with a counselor before? Or could you connect with one you were using previously?
  • Is there a support group available?
  • Have you spoken with your doctor about your feelings?
  1. Making your environment safe
  • Is there anything around you that you could use to hurt yourself or others?
  • Are you in a safe place right now?
  • Could you give someone the object that you might use to hurt yourself? Or could someone come and get it from you?
  • Could you lock the item(s) up, and give someone else the key?
  • Would it be possible to temporarily remove yourself from the location of the items?

Professional counseling assessment and services

If there is continued feelings of being overwhelmed, consult with a mental health professional. An assessment can help determine the best plan of action. For more information on finding professional help call 211, or search our online database.

Sources:

Updated August 2020

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