Safety Planning Guide
- Recognize warning signs
- What are some things that make you upset?
- How do you feel before you get upset?
- Emotions, actions, thoughts
- Identify internal coping skills
- Hobbies
- Exercise
- Use relaxation techniques (focused breathing, meditation, repetitive prayer/saying/mantra)
- 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?
- 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?
- 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.
- helplinecenter.org/211database
- Enter your Zip Code
- Select the following categories:
- Mental Health
- Suicide Prevention and Support
- Select the following categories:
- Enter your Zip Code
Sources:
- American Psychological Association https://www.apa.org/helpcenter/controlling-anger.aspx
- Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434
- Harvard Medical School https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
Updated: June 2022