My Safety Plan
A safety plan is a simple, written guide you can turn to when thoughts of suicide become overwhelming. Making it now — at a calmer moment — means you don’t have to work it all out during the hardest ones.
If you are in immediate danger, or you cannot keep yourself safe, please reach out straight away. These lines are here for you.
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Work through it one part at a time
Fill in as much as feels right — you can leave parts blank and return later. There are no wrong answers; this is your plan, in your words. When it is done, save a copy or print it, and keep it somewhere you can reach easily.
My warning signs
Note what it looks and feels like for you when things start to become difficult — the thoughts, feelings, or situations that tend to come first. Naming them early gives you time to act.
Things that help me feel steadier
List the small things that ease the pressure and help distract you — things you can do on your own, without needing anyone else.
People & places that help me feel connected
People and places that lift you, even a little. You don’t have to talk about how you feel — simply being around others can help you feel steadier.
People I can reach out to
Write down people you trust — their names, numbers, and the best times to reach them. You don’t have to explain everything; simply being in touch can help.
Professional & crisis support
Keep these somewhere you can find them quickly. In an emergency, or if you feel you cannot keep yourself safe, reach out straight away.
Making my surroundings safer
In a hard moment, putting a little distance between you and the things you might use to hurt yourself can make all the difference. Think about what would help — and who could help you do it.
My reasons to keep going
The people, places, and hopes that matter to you — and what has kept you safe, or stopped you acting on these thoughts, so far. Return here when the reasons feel hard to remember.
Keep this somewhere you can reach it easily.
These feelings do change, even when it doesn’t seem that way — and support can help carry you until they do. Return to your plan whenever you need it. You are not alone.
This worksheet offers general support and does not replace professional medical care. If you are in crisis, please use the urgent contacts at the top of the page. You are not alone — Samaritans, 116 123, free, day or night.