How to make a suicide safety plan

A suicide safety plan can play a vital role in keeping you safe

Your safety plan will remind you of reasons to live, connecting you with people and services who can help during difficult times, giving you perspective when you are feeling low, distressed or thinking about suicide.

Work with a trusted family member or friend, or a professional to develop a suicide safety plan. It is helpful to involve important people around you, as they need to know how best to care for you and keep you safe if you’re thinking about suicide.

Try to find a time when you’re feeling well, calm and clear-headed, rather than when you’re suicidal or distressed. Put your suicide safety plan in writing and keep it in a place where you can easily find it. Alternatively you can download the ReMinder app which you can create and access on your mobile device at any time.

What should your suicide safety plan should include

• Information about when to use the plan. List the kinds of situations, thoughts, feelings or other warning signs that may lead to you feeling suicidal.
• A list of things that you can do that help you feel calm and comforted. Think of soothing, calming activities that you can employ when you’re feeling suicidal.
• A list of all your reasons for living. It can be helpful to refer to this list when you’re feeling suicidal, as you can lose focus on the positive aspects of your life and concentrate only on the pain you’re experiencing. Your list can remind you of these positives you may have forgotten.
• People you can talk to when you’re feeling suicidal. Include their names and contact details, and make sure you have back ups.
• Professionals who you can talk to if you need to, again including their names and up-to-date contact details.
• A plan of how you can make your environment safe. Think about items you might be likely to use to hurt yourself, and detail how you can remove or secure them. Your plan may also include avoiding things you know make you feel worse.
• Emergency contact details that you can use if you are still feeling unsafe. List the name and address of your nearest emergency department or crisis helpline.
• Make a commitment to your safety plan. This means promising yourself that you will implement your plan if you need to. The commitment could also involve promising (out loud) to a family member, friend or professional that you will follow your plan.

Download the ReMinder app

On the Line has launched ReMinder – a suicide safety plan that you can download onto your Android or Apple phone to create a simple plan that can be accessed at any time.

ReMinder is a self-managed resource for users to adopt as part of their own coping strategy. Please note that the information on the ReMinder app is not accessible or viewable by our counsellors, nor can they offer any technical advice.

Features

• Access helplines and emergency service numbers
• Create your own team of personal contacts
• Store your favourite images
• Change the ReMinder theme for a calming influence
• Update your mood on a daily basis
• Complete a K10 questionnaire to determine what extent you have experienced depression or anxiety over the past month
• Follow the latest tweets from the Suicide Call Back Service for further information and advice on suicide safety.

Don’t let it build up. SuicideLine Victoria is a free 24/7 telephone and online counselling service offering professional support to people who are concerned about their emotional and mental health. Call 1300 651 251. If it is an emergency, call 000.