Your Personal Safety Plan
A safety plan is a personalized, step-by-step plan you create when you are well to help you manage a mental health crisis. It is your roadmap back to safety, written by you, for you.
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What is a Safety Plan?
A safety plan is a tool you create when you are well to use when you are in crisis. Think of it as a personal guide that walks you through exactly what to do, who to call, and how to keep yourself safe during the most difficult moments.
Developed with the Stanley-Brown Safety Planning model, used by clinicians worldwide
Personalized to your specific triggers, warning signs, and coping strategies
Evidence-based approach with decades of research supporting its effectiveness
Created during a calm moment so it is ready when you need it most
Step One
Recognize Your Warning Signs
Warning signs are the personal thoughts, feelings, images, or behaviors that signal a crisis may be developing. Recognizing them early gives you the best chance to intervene before things escalate.
Thoughts
- Feeling hopeless about the future
- Thinking no one would miss you
- Racing or intrusive thoughts
- Difficulty concentrating
Feelings
- Increased irritability or anger
- Overwhelming sadness or emptiness
- Feeling trapped or like a burden
- Sudden sense of calm after crisis
Behaviors
- Withdrawing from friends and family
- Sleeping too much or too little
- Giving away possessions
- Increased substance use
Your warning signs are unique to you. Reflect on past difficult moments and ask: what were the first signs something was wrong? Write these down in your plan.
Step Two
Internal Coping Strategies
These are things you can do on your own to distract yourself from distressing thoughts or manage intense emotions. Having a list ready means you do not have to think of what to do in the moment.
Breathing Exercises
Slow, controlled breathing activates your parasympathetic nervous system and reduces acute anxiety within minutes.
Try Calm NowPhysical Activity
A short walk, stretching, or any movement can interrupt the cycle of distressing thoughts and release mood-lifting endorphins.
Mindfulness
Grounding techniques like the 5-4-3-2-1 method help bring your attention to the present moment and away from crisis thoughts.
Journaling
Writing out your thoughts creates distance between you and distressing feelings, helping you process them safely.
Open JournalStep Four
People You Can Ask for Help
These are people in your life you can tell directly that you are struggling and ask for support. Being specific about who to call and in what order removes the burden of deciding in a moment of crisis.
Family and Friends
- List 2-3 trusted people with their phone numbers
- Choose people who are calm and non-judgmental
- Consider telling them in advance that they are on your plan
How to Ask for Help
- You can say: "I am not doing well right now and need some company"
- You do not have to explain everything, just reach out
- Texting is okay if calling feels too hard
Step Five
Professionals and Agencies to Contact
If personal coping and social support are not enough, these are the professional resources to contact. Save these numbers now so they are ready when you need them.
Your GP
Your General Practitioner can provide an urgent same-day appointment during a mental health crisis. Call your surgery and ask for an emergency slot.
Your Therapist or Counsellor
If you have a therapist, their contact details should be in your plan. Many offer crisis check-ins between sessions.
988 Suicide and Crisis Lifeline
Free, confidential support available 24 hours a day, 7 days a week. Call or text 988 from anywhere in the US.
Call 988Samaritans
Available 24/7 for anyone in emotional distress. Free to call from any phone in the UK and Ireland.
Call 116 123Emergency Services
If you or someone else is in immediate danger, call 999 (UK) or 911 (US) immediately. Emergency services are trained to help in mental health crises.
Call 999 (UK)Crisis Text Line
Text HOME to 741741 (US) or text SHOUT to 85258 (UK) to connect with a trained crisis counsellor via text message.
Step Six
Making Your Environment Safe
Reducing access to means is one of the most effective ways to prevent crisis from escalating. This step is not about distrust, it is about creating a buffer of time between a difficult moment and an irreversible action.
Medications
Ask a trusted person to hold your medications, or store them in a locked box. Only keep a small supply accessible at any time.
Safe Storage
Remove or secure any items that could be used for self-harm from your immediate environment. Ask a friend or family member to help.
Tell Someone
Let a trusted person know you are working on your safety plan. Having someone aware of your situation adds a layer of protection.
Create Your Digital Safety Plan
Mindful guides you through building a personalized safety plan step by step, stores it securely, and makes it available the moment you need it, even offline.
Crisis resources, including the 988 Lifeline and Samaritans, are always free and available to everyone, regardless of whether you have an account.
Important: This safety plan resource is for educational purposes only and is not a substitute for professional medical care. If you are in immediate danger, call emergency services (999 / 911) immediately. Read our full medical disclaimer.
Step Three
People and Settings That Provide Distraction
Sometimes the best thing you can do is be around other people or go somewhere that feels safe and familiar. These are not necessarily people you talk to about your crisis, but whose company helps you feel less alone.
Safe People
Safe Places
Helpful Activities