A safety plan: your tool in difficult times

This plan is created at a time when you are feeling stronger. It can remind you that there is hope, that you are not alone, and that you are worth living. Here are the steps to creating a signaling plan:

Pay attention to the warning signs that indicate that you are getting worse. These can be thoughts, feelings or physical reactions. For example: increasing anxiety, lack of sleep or recurring thoughts about death. By being aware of these signals, you can take action sooner.

Make a list of things that make you happy or meaningful, no matter how small. Think of your family, a good friend, your pet, or a goal you want to achieve someday. This list can give you strength in difficult times.

Who can you call or text when things are tough? Write down people you trust, such as friends, family members, or a counselor. Discuss this in advance so you don’t feel embarrassed to call them if you need to. Put this list somewhere you can easily find it.

Make sure your surroundings are safe. Can you remove things that pose a risk? Think of medicines or sharp objects. If necessary, ask someone you trust to help you with this. If you are alone, it can also be good to go to a public place such as a supermarket so that you are among people.

Make a list of things you can do to get out of your head. This could be taking a walk, watching a favorite show, listening to music, drawing, or playing a game. Distraction can help break through a crisis moment.

Write down encouraging phrases that will cheer you up during difficult times, such as:

• "These feelings will pass, just like storms eventually pass."

• "I am worthy of help."

• "I don't have to fight this battle alone."

Make sure you have a helpline or professional contact person at hand.

A safety plan can help you remember that you are not alone in this struggle. Take it seriously, be loving to yourself and know that help and hope are always within reach. You are valuable and your life is worth living.