Suicide Prevention Starts with You: Learn How to Create a Safety Plan
Suicide is a serious issue that affects many people worldwide. According to the World Health Organisation, suicide is the second leading cause of death among young people aged 15-29 years old. It is a complex issue that requires a multifaceted approach to address. Experienced in facing the harsh realities of supporting people with suicidal tendencies, La Yoga Connective founder, Laura, shares the best tools for supporting yourself or someone else in crisis. Among many things, she found that a simple and crucial step in preventing suicide is creating a safety plan. A safety plan is a personalised and practical guide that helps individuals manage suicidal thoughts and behaviours. It includes steps to identify the practical steps the person can take when managing a suicidal crisis and identifies the support systems available to them. If supporting someone else to make a safety plan, ensure they are the main driver of the exercise. Their choice, control and active participation is important and will increase engagement in the plan during crisis; when it truly counts.
With the incredible help of Suicide Call Back Service, Laura shares this step-by-step guide on how to create a suicide safety plan:
Step 1: Identify warning signs
The first step in creating a safety plan is identifying the warning signs the sufferer may be experiencing. These may include feelings of hopelessness, worthlessness, and isolation, as well as physical symptoms like sleep disturbances, changes in appetite, and increased alcohol or drug use. Identifying these signs assist in recognising when crisis has struck and steps need to be taken to manage thoughts and behaviours.
Step 2: List coping strategies
Next, list coping strategies that have been helpful in managing your mental health in the past. This may include activities like exercising, talking to a trusted friend or family member, or engaging in a hobby. Having a list of coping strategies can help the person remember what has worked for in the past and give ideas for what to try when feeling overwhelmed.
Step 3: Identify support systems
It's important to identify the people and resources the person can turn to for support in a crisis. This may include trusted friends or family members, mental health professionals, or crisis hotlines. Make a list of these contacts and keep it easily accessible, such as in the person’s phone contacts or on a piece of paper in their wallet. Make sure to let these individuals know that they are a part of the safety plan and that they may be contacted in a crisis.
Step 4: Create a safety contract
A safety contract is an agreement you make with yourself that you won't harm yourself for a certain period of time. It usually involves a commitment to not harm yourself without first making contact with a designated person, such as a trusted friend or family member, to let them know that you are in crisis and thinking of acting on your suicidal thoughts. The person you choose to contact should also know about your safety plan and consent to their involvement as a point of contact when you are in crisis or danger of harming yourself.
Step 5: Access the ReMinder Suicide Safety Planning App
Laura wanted to ensure the tools she implemented for clients were the best out there. So, she tested them herself! ReMinder came out ahead without a doubt. ReMinder is a mobile app that you can download onto your Android or Apple phone to create a simple suicide safety plan that can be accessed at any time. This app provides access to helplines and emergency service numbers, allows you to create your own team of personal contacts, and offers helpful content such as breathing and relaxation exercises. It also provides access to Suicide Call Back Service resources and allows you to complete a K10 questionnaire to determine the extent to which you have experienced depression or anxiety over the past month. Compared to other popular apps such as “Beyond Now” by Beyond Blue, ReMinder offered the most value and helpfulness, with everything in one place including invaluable tools such as the K10 questionnaire and emotional regulation tools that Beyond Now currently don’t offer.
In conclusion, creating a suicide safety plan is an important step in managing suicidal thoughts and behaviours. It can help you regain a sense of control and identify the support systems available. Remember that it is essential to involve trusted family members, 24-hour suicide helplines, and mental health professionals as part of the safety plan. Additionally, it's important to download the ReMinder Suicide Safety Plan app as a self-managed resource to help cope with suicidal thoughts and behaviours. By taking these steps, a personalised plan can be created to help you or your loved one manage suicidal thoughts and behaviours and stay safe.
