Safety planning involves creating a structured plan – ideally with support from your health professional or someone you trust – that you work through when you’re experiencing suicidal thoughts, feelings, distress or crisis.
Your safety plan starts with things you can do by yourself, such as thinking about your reasons to live and distracting yourself with enjoyable activities. It then moves on to coping strategies and people you can contact for support – your friends, family and health professionals.
The safety planning model was developed in the US by suicide prevention experts Barbara Stanley and Gregory Brown. It has been used extensively by US veterans’ health organisations, hospital emergency departments and high schools, and there is strong evidence that it works. Many health professionals in Australia also use some form of safety planning to support clients experiencing suicidal thoughts or feelings, or after a suicide attempt.
The BeyondNow app takes the principles of safety planning and makes it even easier to use – so rather than carrying around a piece of paper, you’ve got it on your phone at all times. It’s free to download from the Apple Store or Google Play.
I made my safety plan a few months a go on my own, and then when I was in hospital made a new one with my clinician.
I'm going to find the one I made in hospital and see what it look like, and think about addig to it.
My clinician told me about getting out of my apartment where the depression can swamp me. Today I'm having trouble doing that.
My mission is to get out no matter what.
I have to see the light of day. These thoughts seem to love hanging out in my apartment.
Pets are a great thing to add to the Safety plan. I have, if I remember, things I like to read on there, things I like to watch, and animals I like 🙂
Oh thank you! How did you go with looking at your new safety plan?
Hm, getting outside. That's a difficult one for me too. Plus I know the weather often makes it all less appealing! Does it matter how far you go - or is it just 'getting outside'? Maybe you can come up with a list of things that you enjoy doing that's outside? Then you can just draw from a hat!
I love the sound of your lists! Is that something you use as a tool on a difficult day - like watching or reading the things on your list?
I was distracted or not doing too good (to be more honest, the second one....) and didn't get to go through my hospital documents and find the safety plan. I am going to give it a try and see where it is!!
I think there is a list of things to live for, things I like, things I want for the future etc...
It is kind of comforting in a stressful moment to know what things you like - even to have that reminder that I'm a person, and have positive parts of me....
I love the idea of drawing from a hat - I reckon that would work for me! I think the lists are quite basic but do help me
On a difficult day I haven't really needed the safety plan recently, it's kind of confusing, there are hard days and at risk days ad sometimes you can't identify when you're at risk in time to get to the list.....
Getting out is a challenge when I'm depressed but I need to do it - I tell myself I'll get a coffee or a pleasant thing to get myself out - I don't always end up doing it but the tempatation of the shiney treat helps me remind myself I can get out and it doesn't have to be terrible. It is, on some days, such a fight with my brain though!!
That is such a wonderful post to acknowledge that a safety plan is what is needed for you at this time and that you are going to have a look for yours. I wanted to let you know, and I am not sure you may already, but Beyond Blue have an app called BeyondNow and it is a Suicide safety plan, I have put the link here for you"
You can move through the parts and do it with someone in your family or even your counsellor or doctor or even if you don't have someone that you can do it with, you can call the Beyond Blue support line and they can help you too. You can also share this app with people in your life so that they know how the very best way to support you.
I hope that this is helpful for you Sleepy21 and I am really proud for considering the extra help you might need in your life.
Hi Sarah - thank you so much for the link.
I have used it before and made one before I went to hospital.
Maybe I will ask a friend if I can send it to them? it's a bit outdated.
I still haven't gone through my safety plan! Thank you for reminding me! You're right it is something I need - and need to admit that I need, if you know what I mean!!
I am calling Beyond Blue today as have been struggling a bit with suicidal ideation
I'm glad that Sarah gave you a little poke with your safety plan! Maybe we can keep you accountable and remind you to do it 🙂
The lists sound like a great idea and a really handy tool to use. After I read your post it reminded me of this journal I have called 52 lists - basically a little journalling prompt! This could be something extra to add to your hat - things like what you think you are good at, compliments you've been given, colours you like, smells you like.. all sorts!
I wonder too if maybe you can refer to the lists on your good days too - without having to wait until you need these? Maybe on your good days (or better days) you can look at adding to them, and then on your hard days - reading them.
Love the idea too of getting something pleasant done when you go out. What sort of ideas have you come up with that feel pleasant or ideas for a shiny treat?
I am so happy to hear that you can see the importance and the value in having such a plan, not just for the times in which you are struggling but in the good times too, and to be able to build on it and also to share with loved ones so that they can support you too.
I am also pleased to hear that you are going to give BB a call and get some support there too, you really are doing everything right in giving yourself the best fighting chance to move through these thoughts and feelings and I congratulate you on that, well done.
I think too just sometimes remembering that suicide ideation is just that, thoughts, they can be heard but they do not need to be in any way actioned, they are just thoughts. It doesn't help with the pain and the frustration but a gentle reminder that they are not real and they are not reality, just nasty thoughts.
I hope today brings you some thing to smile at or something to bring joy to you.
I have a safety plan I guess but its not exactly written down, so there's no physical one. I really need to create a written plan though. What do people recommend putting on there plan? I think one of the difficulties for me with coming up with a safety plan though is that I still don't fully understand what my triggers are. Any tips for trying to figure out what they are?
Hey rt -
I just wanted to follow up that somehow I finally found a headspace to look at my safety plan - it says last updated in November 2019 - but I know I went over it again with the case manager in Feb 2020 - can see some additions I made then.
But it is kinda old, i guess.
I added one or two things to it, which felt really soothing.
There is something about writing this stuff down, don't know what it is. I've always liked lists.
I added a new support I have since found etc.
I understand what you suggested re reading the lists on worse days and adding on better days. I always like the idea of having gentle ways, for harder times... if that makes sense. It silences the accusing voice that tells me if I can't do difficult things, I'm worthless.
I also took the time to read the letter my case manager wrote to me on discharge.
It's a bit of a hippy thing but after working with a client, the case managers write them a letter saying all they've seen and appreciated about the client, etc. I find it really hard to read the letter, to see all the compliments the case manager gave to me. I can't fully internalise them.
But it helped so much. Similar to the 52 lists you suggested - compliments can be really special to list.
The case manager said I have been internally motivated in getting well. I liked that and am trying to be grateful for that.
It was really nice to find and look at my hospital documents, and see how that time shaped my journey. xx
I'm sorry unfortunately I can't help with finding triggers, i'm still early stages with that,
but i was just wanting to ask if you've tried using BeyondNow, it lays out the safety plan for you and each section gives you ideas of what to put on it. It's an app/website for making a Safety Plan. It emails you the plan afterwards.
