Everyone faces moments when life feels too heavy. For some, those feelings can build into a mental health crisis. A crisis is when emotions become overwhelming and a person may feel like they’ve lost control or even think about harming themselves. 

A mental health safety plan is a written, step-by-step guide that reminds you of your coping tools, your support system and your reasons to keep going. It’s like having a road map for the hardest days. 

The need for safety planning is clear. In 2023, climbing at a rate of 36%, suicide was the eighth-leading cause of death for people ages 10-64 in the United States, claiming nearly 50,000 lives. That’s one person every 11 minutes. It was the second-leading cause of death of people ages 10 to 34. These aren’t just numbers; they represent people: friends, family and neighbors. These statistics remind us why having a mental health safety plan can be  a lifesaver. It’s a way to take back control when you feel you’ve lost it, offering a clear path to safety and support. 

Let’s walk through the essentials of creating a mental health safety plan, how to use it and why it can help prevent crises. 

How to make a mental health safety plan

Making a safety plan is a personal journey, and there’s no right or wrong way to do it. Think of it as a way of being kind to your future self. Here are seven essential steps to include:

• Spot your warning signs. 

What are the first hints that a storm is brewing? Maybe you start sleeping less, feeling more irritable, or withdrawing from friends and family. Write these down. Knowing your triggers and warning signs is the first step toward getting ahead of a crisis. 

• Have coping skills you can do alone. 

What are some things you can do to soothe yourself when you’re feeling overwhelmed? This may include listening to your favorite music, going for a walk, doing deep breathing exercises or watching a funny movie. These are the tools you use when you just need to get through a few tough moments by yourself. 

• Distract yourself with people or places.

When things get really intense, sometimes you need to get out of your head. Write down a few places you can go that feel safe and calming, like a park, a library or a favorite coffee shop. List the names of people you can call who are good at helping you get your mind off things. This isn’t about talking about your crisis, but just being with someone who can distract you for a bit. 

• Turn to your trusted contacts and support system. 

This is your inner circle. List the names and phone numbers of people you trust and who you know will be supportive. This could be a friend, a family member or a mentor. These are the people you can be open and honest with about what you’re feeling. 

• Know your professional and emergency resources. 

Sometimes you need help from a professional. Include the names and numbers of your therapist, doctor or psychiatrist. Also list emergency numbers like the National Suicide & Crisis Lifeline (988), local crisis hotlines, and 911. Having these ready to go means you don’t have to search for them when you’re in distress. 

• Make your environment safe. 

This is a huge one. What items in your home could you use to harm yourself? It could be anything from medications to sharp objects. Firearms are involved in more than 50% of suicides. Think about removing them or having someone hold on to them until you feel safe again. This step can be difficult, but it’s a powerful way to protect yourself. 

• Remember your reasons to live. 

This is perhaps the most important part of your plan. Make a list of all the things that are meaningful to you: your pets, your favorite hobbies, your future plans or people you love. When you’re in a dark place, it can be hard to remember these things. This list is a tangible reminder of why you matter and why you’re here. 

How to use your safety plan and why it’s so important

A safety plan isn’t meant to be hidden away in a drawer. It’s a living document. The goal is to use it as soon as you recognize those early warning signs. You start with your first step, and if that doesn’t work, you move to the next step. Having this plan written down removes the need for you to make a decision in a moment of crisis. You don’t have to think; you just have to follow the steps you created for yourself when you were in a clearer state of mind. It’s like following a recipe that you already know. A safety plan empowers you to take control of your well-being, providing a clear road map to safety and support. 

Lightfully is here to support you beyond the safety plan

A mental health safety plan can give you a sense of control and hope when life feels overwhelming. Sometimes, extra support makes all the difference. At Lightfully, care goes beyond quick fixes. Our whole-person-centered care approach looks at every part of your life: emotional, physical and social. 

With personalized treatment and multiple levels of care, our licensed clinical experts empower people to find safety, healing and strength. Whether you’re creating your first safety plan or seeking deeper support, you don’t have to face it alone. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.