How to Make a Mental Health Safety Plan

A safety plan is a written list of steps you can take when you’re in crisis or heading toward one. It’s not complicated. It’s just a way to think ahead so you know what to do when your brain isn’t working clearly.

This guide walks you through how to make one.

Why have a safety plan?

When you’re in crisis, it’s hard to think straight. A safety plan gives you a roadmap. You don’t have to figure out what to do in the moment — you already decided when you were thinking clearly.

Safety plans are especially helpful if you:

• Have thought about hurting yourself
• Struggle with substance use
• Have intense mood swings
• Feel overwhelmed easily
• Want to avoid ending up in the ER

Step 1: Know your warning signs

Warning signs are the things that happen before a crisis. They’re different for everyone.

Some examples:

• Not sleeping or sleeping too much
• Avoiding people
• Drinking more than usual
• Feeling numb or empty
• Racing thoughts
• Can’t concentrate on anything

Write down 3-5 warning signs that are true for you. Be specific. “Feeling bad” is too vague. “Sleeping 12 hours a day and ignoring texts” is better.

Step 2: List things you can do on your own

These are coping strategies that don’t require anyone else. Things you can do alone when you notice warning signs.

Examples:

• Go for a walk (even just to the end of the driveway)
• Listen to music
• Take a shower
• Watch a show you’ve seen before
• Do something with your hands (draw, clean, cook)
• Write down what you’re feeling

Pick 3-5 things that have worked for you before. Don’t list things you’ve never tried or things that sound good but you know you won’t do.

Be honest. If you’re not going to meditate, don’t put it on the list.

Step 3: Identify people or places that can distract you

When doing things alone isn’t enough, who can you reach out to? Where can you go?

People:

• A friend who’s a good listener
• A family member who doesn’t judge
• A coworker you trust
• Someone from church or a support group

Places:

• A coffee shop or diner where you feel safe
• A friend’s house
• The library
• Anywhere you’re not alone

In rural West Virginia, “places to go” can be limited. The nearest coffee shop might be 30 minutes away. That’s okay. Even sitting in your car in a parking lot where there are other people can help.

Write down 2-3 people you can call or text. Include their phone numbers. Write down 1-2 places you can go.

Step 4: List people who can help in a crisis

These are people you’d call if things are getting worse and you need real help. Not just distraction — actual support.

This might be:

• A therapist or counselor
• A family member who knows your history
• A crisis line

Include phone numbers. Don’t assume you’ll remember them when you need them.

Southern Highlands crisis line: (800) 615-0122
988 Suicide & Crisis Lifeline: Call or text 988
Emergency: 911

Step 5: Make your environment safer

This step is about reducing access to things you might use to hurt yourself.

If you’ve thought about hurting yourself, consider:

• Giving medications to someone else to hold
• Locking up or removing firearms
• Getting rid of alcohol if that’s a trigger
• Asking someone to hold onto things you might use impulsively

This is hard. It feels like admitting something scary. But it’s one of the most effective parts of a safety plan.

If you live alone or don’t have someone to hold onto things, talk to your therapist or counselor about options.

Step 6: Know when to call for professional help

Write down exactly when you’ll call a crisis line or go to the ER.

Be specific. “When things get bad” isn’t enough.

Examples:

• If I’m thinking about a specific plan to hurt myself
• If I’ve been drinking and I’m thinking about suicide
• If I can’t stop crying for more than two hours
• If I’m hearing voices telling me to hurt myself

This is your line in the sand. When you cross it, you call for help. No negotiating with yourself.

Step 7: Write it down and keep it somewhere you’ll see it

A safety plan only works if you can find it when you need it.

Put it:

• On your phone (screenshot or note app)
• On your fridge
• In your wallet
• Somewhere you look every day

Share a copy with someone you trust. If you can’t think clearly enough to use it, they can help walk you through it.

What if you live in a rural area?

Some parts of Southern West Virginia don’t have great cell service. Long drives to get anywhere. Limited public transit.

Adjust your plan for that reality:

• Include people you can text (texts sometimes go through when calls don’t)
• Plan for what you’ll do if you can’t get to town
• Keep the crisis line number saved in your phone
• Know which roads are passable in winter

Your safety plan doesn’t have to be perfect. It just has to be realistic for where you live.

Updating your plan

Your safety plan isn’t set in stone. Update it when:

• You find new coping strategies that work
• Phone numbers change
• Your warning signs change
• You move or your situation changes

Check it every few months. Make sure it still fits.

Frequently Asked Questions

Do I need a therapist to make a safety plan?

No. You can make one on your own. But if you have a therapist, they can help you think through it and make sure it’s complete.

What if I don’t want to share my plan with anyone?

That’s your choice. But having at least one person who knows your plan can be a lifesaver. They can help you follow it when you’re too overwhelmed to think straight.

Can I make a safety plan for someone else?

You can help someone make their own plan, but it needs to be their plan. They’re the one who has to use it.

What if my plan doesn’t work?

If you follow your plan and you’re still in crisis, call 988 or (800) 615-0122. A crisis counselor can help you figure out next steps.

Is a safety plan the same as a suicide prevention plan?

Yes. They’re the same thing. “Safety plan” is just a broader term that includes other types of crises, not just suicide.

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If you feel like you might hurt yourself or someone else, call or text 988 or call 911 right away. If you need help making a safety plan, call (800) 615-0122 to reach Southern Highlands’ crisis line. Counselors can walk you through it.