Safety Planning

What is a safety plan?

Safety planning is something you can do collaboratively with your therapist to help you identify ways to keep yourself safe when things start to feel too heavy or overwhelming, or when you feel unsafe with yourself. A safety plan is a personalized resource that you can keep with you and refer to when you need support. It can help you remember what you can do, who you can reach out to and where you can go when you're struggling. Although safety plans are especially helpful during times of crisis or distress, they can also be used when you're feeling overwhelmed or simply need a reminder of the coping strategies and support available to you. You don't have to wait until you're in crisis to use your safety plan.

When we're feeling distressed, it can sometimes become difficult to think clearly or remember what might help us feel safer. Having a safety plan prepared ahead of time can make it easier to identify the steps you can take during those moments. By reviewing your plan when you're feeling overwhelmed, you can refer back to the strategies and supports you identified when you were in a clearer state of mind.

How does the safety plan work?

The first part of a safety plan often focuses on identifying what matters most to you. This might include your personal values, meaningful relationships, future goals or things that bring you a sense of purpose. Having these reminders written down can help you reconnect with what is important to you during difficult moments. Another important part of safety planning is identifying your triggers and warning signs. Triggers are situations, experiences or events that may contribute to feelings of distress, while warning signs are changes in your thoughts, emotions or behaviours that may indicate you're beginning to struggle. Recognizing these signs can help you identify when you might need additional support and begin using coping strategies before your distress becomes more intense.

Your safety plan can also include coping strategies that you find helpful when you're feeling overwhelmed. These might include grounding exercises, activities that help you feel calmer or other strategies you've explored with your therapist. Writing these down can make it easier to remember and put them into practice when you need them. Your safety plan will also include a list of people and places you can turn to when you're struggling. This might include trusted friends or family members, supportive environments and professional or crisis resources. Having this information readily available can be especially helpful during a crisis, when it may be difficult to think through your options or remember who you can reach out to.

Reminder:

A safety plan is not about having to manage difficult feelings on your own. It's a tool that can help you recognize when you need support and take steps toward keeping yourself safe. Working with your therapist to create and regularly review your plan can help ensure that it reflects your current needs, coping strategies and support.

This is a reminder that you don't need to be in crisis to use your safety plan. It can be a helpful resource to return to whenever you need a reminder of what helps you feel grounded, connected and supported.

Safety Plan Resource: 

Our safety plan attached to this blog includes a 4-page detailed safety plan, which can be useful when you are developing your plan, as well as a 1-page "AT A GLANCE" plan that can be really useful to keep on your fridge, bedside table, or as a picture on your phone for quick and easy reference.

Print off our safety plan below to work on with your circle of care or therapists. If you do not have a therapist and would like support in creating your own safety plan, give us a call (‪(613) 417-8068‬‬) or email (hello@cultivatemh.ca)—we’d love to support you in keeping yourself safe.