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12/16/2020 Case Letter Editor | PCMIS (Habiba Shaira - Health Worker)

Keeping Myself Safe

My Name: Gareth My Clinician: Habiba Shaira

Date (created or reviewed):14 Dec 2020 Healthy Minds Contact details (this is not a crisis
line): 01865 901600

Distressing and hopeless thoughts can fluctuate from time to time. It’s important to have a safety plan for those
times when you become concerned that you can no longer keep yourself safe. The steps outlined here can help you
take care of yourself & seek appropriate help when things get tough.
Please consider sharing this plan with a friend, loved one or family member.
Here are some ideas
Level of concern: No or very little on ways to manage
· Keep on monitoring your mood, remember, distressing feelings can distress RIGHT
fluctuate. NOW!
· Should you notice that your mood deteriorates and you have an increase of · Try not to think
hopeless/ distressing thoughts follow the steps outlined below. about the future –
Level of Concern: Some concerns about ability to keep yourself safe just focus on getting
· Step 1 – Triggers and Warning Signs through today. You
My triggers (might be situations or things I do e.g. going on social media): don’t need to make a
decision today.
Low self-esteem about yourself · Stay away from
drugs and alcohol.
My warning signs that things are difficult for me (could be thoughts, images, Alcohol affects the
mood, behaviours): parts of your brain
Thinking about past negative memories /incidents that controls
judgement,
· Step 2 – Ways to Cope concentration,
Things I can do to take my mind off my difficulties and help me cope (what’s behaviour and
also helped me in the past): emotions. Drugs
affect the way you
Finding something funny to distract you think and feel.
Painting
Drinking alcohol or
Things I can do to keep myself, others and the environment safe and reduce taking drugs might
my distress? make you more
likely to act on
You can talk to your friend Richard suicidal thoughts.
You can talk to your friend Imogen · Get yourself to a
safe place, like a
friend’s house or try
· Step 3 – People to Contact
to be around other
Professionals I can call: people. Stay away
Name Number Opening times from – or remove
01494 762323 things that you could
My GP
Usually 9 - 5 use to harm yourself.
If you have a lot of
Monday - Friday medication you can
ask someone to
Our Mental Health Adults: 0800 All day, every day
Helpline
keep it for you until
7830119 you are back in
Children and control of your
young people: feelings.
01865 904998 · Talk about how
you are feeling with
Samaritans 116 123 All day, every day someone you trust
or an emotional
Safe Haven Sunday, Monday, 6pm-11pm, Monday-Saturday support helpline.
Tuesday & Remember to be
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12/16/2020 Case Letter Editor | PCMIS (Habiba Shaira - Health Worker)

Wednesday call patient. Your friends


01296 453017. and family may want
to help but might not
Thursday, Friday
know how to straight
and Saturday call
away. If this
01494 218098.
happens, you should
Saneline 0300 304 7000 4.30pm - 10.30pm every day
tell them what you
want from them. You
People to talk to or places to go:
may want to talk
Name and contact no of What to talk Do they Do they about how you’re
person to them know I have a copy feeling, or you may
about? might call? of this plan? want them to help
you get professional
What's on your Y/N help.
Mum mind? · Self-Soothe. Get
yourself some hot
07704196160
chocolate, coffee,
Friends How do you Y/N juice or water. Drink
feel? your beverage
Y/N slowly focusing on
the sensations of
Level of Concern: High taste, smell and
temperature.
In addition to implementing the plan above consider the following: · Distract yourself.
· If in immediate risk to your life call ambulance or police (Dial: 999) Pick up a magazine
· If in need of urgent medical attention visit your nearest A&E and focus your
department. attention on the
pictures or an
Stoke Mandeville Telephone no: 24 hours – for any urgent interesting article.
Hospital (A&E) 01296 315000 / medical care. Bring your mind to
Mandeville Rd, 01296 315664 whatever you are
Buckinghamshire, HP21 reading or looking at,
8AL redirecting it from
upsetting thoughts
and feelings.
· Practice deep
breathing. Place
one hand on your
belly, inhale slowly
counting to 5, feeling
your belly expand.
Pause. Exhale
slowly, counting to 5,
feeling your belly
deflate. Practice this
deep breathing 10
times.
· Focus on
thoughts. Count
backwards from 100.
If you lose track,
start over again.
Make a shopping
list. Describe the
furniture in the room
or other objects in
front of you.
· Exercise. Exercise
can have a good
effect on your mood
and thinking.
Exercise is thought
to release dopamine

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12/16/2020 Case Letter Editor | PCMIS (Habiba Shaira - Health Worker)

and serotonin. 4
These are ‘feel good’
hormones.

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