A practical tool for difficult moments

When life feels overwhelming, the mind can start telling us things that aren’t true:

“You’re alone.”
“You’re a burden.”
“This won’t get better.”

During intense emotional distress, it becomes harder to think clearly, remember coping strategies, or know what step to take next.

That’s why one of the most powerful mental health tools is something simple, personal, and proven:

 

A Safety Plan

A safety plan is a practical, personalized tool designed to help you stay safe during moments of emotional distress. It is not a contract or a promise.

It is a roadmap you can return to when thoughts or emotions feel overwhelming.

Safety plans work best when they are created during calmer moments — before a crisis escalates.

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What Is a Safety Plan?

A safety plan is a step-by-step guide that helps you move through difficult moments safely.

It often includes:

• Early warning signs that distress is increasing
• Coping tools you can use right away
• People and places that help you feel supported
• Crisis resources if emotions become unmanageable
• A reminder of what helps you hold on

A safety plan is not about predicting a crisis — it’s about being prepared for hard days.

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Why Safety Plans Matter

When someone is experiencing emotional pain, the brain’s ability to problem-solve becomes limited.

A safety plan helps by:

✅ Reducing impulsive reactions
✅ Creating structure when thoughts feel chaotic
✅ Reminding you of support
✅ Offering clear next steps instead of isolation
✅ Helping loved ones know how to respond

A safety plan doesn’t make everything disappear — but it can help you survive the moment safely, one step at a time.

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What Does a Safety Plan Include?

1. Early Warning Signs

Start by identifying what signals that distress is increasing for you.

Examples:

• Withdrawing from others
• Racing thoughts
• Hopelessness
• Increased anxiety or irritability

Recognizing these signs early is one of the strongest protective steps.

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2. Internal Coping Strategies

List things you can do on your own to calm your body and mind.

Examples:

• Deep breathing
• Grounding exercises
• Music
• Movement
• Journaling
• Sensory tools or comfort items

The goal is not to solve everything — it’s to get through the next few minutes safely.

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3. People and Places That Help

Include safe people or environments that reduce isolation and intensity.

This could be:

• A trusted friend
• A family member
• A coffee shop or public space
• A community center
• A peaceful outdoor location

Connection matters, even quietly.

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4. Support Contacts

Write down people you can reach out to when coping alone isn’t enough.

Sometimes the most important sentence is:

“I don’t need you to fix this. I just need you with me.”

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5. Crisis Resources

If distress increases or you begin to feel unsafe, support should be immediate and easy to access.

HOPELINE™ – Text 741741

 

Free, confidential, 24/7 emotional support. 

My Safety Plan

If you are in immediate danger, call 911 or go to the nearest emergency room.

 

6. Reducing Access to Means

A safety plan also includes practical steps that increase protection during vulnerable moments.

This might include:

• Locking away medications
• Asking someone trusted to hold onto unsafe items
• Creating distance from anything that increases risk

This is not about shame — it is about safety.

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7. Reasons to Stay / What Grounds You

Finally, include what helps you hold on.

Examples:

• Loved ones
• Pets
• Purpose
• Faith
• Future goals
• Curious about whether things can improve

Even one reason is enough.

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A Safety Plan Is Strength

Creating a safety plan is an act of self-care and self-protection — not weakness.

You do not need to wait until you are in danger to reach out.

Using support early is prevention.

Printable Safety Plan

Need Support Right Now?

Text HOPELINE™ to 741741
Hope and help are just a text away.

#HOPELINE741741