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