Black Sun

    Crisis/Safety Planning

    Coping Skills

    Rating

    5.0

    Crisis/Safety Planning

    A crisis or safety plan is a personalized, written plan that outlines specific steps to take during times of severe emotional distress. Creating this plan when you're calm ensures you have clear guidance when your thinking is impaired by crisis.

    Originally developed for suicide prevention, safety planning is valuable for anyone who experiences intense emotional crises—whether triggered by anxiety, anger, trauma responses, or overwhelming situations. Having a plan removes the burden of decision-making during your most difficult moments.

    Building Your Safety Plan

    Section 1: Warning Signs

    •What thoughts, feelings, or situations signal I'm heading toward crisis?

    Section 2: Internal Coping Strategies

    •What can I do on my own to calm down? (without contacting anyone)

    Section 3: People and Places for Distraction

    •Who can I be around (without discussing the crisis)?
    •Where can I go to feel safer?

    Section 4: People I Can Ask for Help

    •Friends or family who know about my struggles
    •Include phone numbers

    Section 5: Professional Resources

    •Therapist, doctor, crisis lines
    •Include specific numbers

    Section 6: Making My Environment Safe

    •How can I reduce access to means of harm?

    Crisis Resources

    National Crisis Lines:

    • 988 Suicide & Crisis Lifeline – Call or text 988 (US)

    • Crisis Text Line – Text HOME to 741741

    • International Association for Suicide Prevention – https://www.iasp.info/resources/Crisis_Centres/

    Making Your Plan Effective:

    • Keep your plan accessible (phone, wallet, posted at home)

    • Review and update regularly

    • Practice using it during moderate distress

    • Share with trusted people

    • Include reasons for living or things worth waiting for

    Why planning ahead works:

    •In crisis, the brain can't think clearly
    •Having a plan removes decision-making burden
    •Written steps are easier to follow than remembered ones
    •You trust your calm self more than your crisis self
    •Practice makes the steps more automatic
    •Knowing you have a plan can reduce anxiety

    Tips for your plan:

    •Be very specific—names, numbers, locations
    •Include things that have helped before
    •Make it portable—card, phone note, photo
    •Tell someone you trust about your plan
    •Treat it as a living document—update as needed
    •Create plans for different types of crisis if needed
    5.0

    2 ratings

    Rate This Skill

    All ratings are anonymous

    Help others by sharing