A safety plan is a crucial and practical tool to help you manage overwhelming urges to self-harm. It serves as a reminder of alternative coping mechanisms and other strategies to reduce the desire to self-harm. Below is an example of a safety plan that may be helpful if you currently self-harm or have in the past:
Safety Plan
If you sometimes struggle with urges to self-harm, complete the form below. When you want to self-harm, follow the plan one step at a time until you are safe.
Self-harming is the result of experiencing extreme pain, and not having the resources to cope. We therefore need to reduce pain and increase coping resources.
These feelings will pass.
Keep the plan where you can easily find it when you need it.
What I will do to help calm and soothe myself
These are things that you will HAVE to do before anything else. It helps to list things that have been scientifically proven to lower distress, such as mindfulness meditation or breathing techniques. If you still feel urges to self-harm after doing everything on this list, call someone on the list below.
What I need to do to reduce the risk of me self-harming
These are ways that you can avoid self-harm.
Examples: throwing away all sharp objects, keeping your nails short and dull, not keeping any flammables, removing harmful substances or medications from your immediate environment, etc.
What warning signs or triggers are there that make me feel more out of control?
These are the things that you’ve noticed make you want to self-harm. Please do this carefully as the process may unintentionally be triggering.
Examples: You notice that being alone makes you want to self-harm, or maybe procrastinating on homework makes you want to self-harm. Write down in a journal or digital notepad anything you can think of that may cause or has caused you to want to self-harm.
What have I done in the past that helped? What ways of coping do I have?
List everything that has helped you to cope in the past.
Examples: Keeping yourself distracted, watching sitcoms, taking a bath, talking to your best friend or family, checking on your pets, engaging in hobbies like gardening, etc.
What I will tell myself (as alternatives to the dark thoughts):
List all the things you tell yourself that help you feel better. Repeat this to yourself when feeling the urge to self-harm.
Examples: “My feelings and thoughts are valid, but I don’t need to hurt myself to cope”; “I have survived difficult times before, and I can do it again”; “This is temporary and will change”; “I am in control of my actions, and I can choose to focus on self-care right now”; “There are so many things you can do in place of self-harming”, etc.
What would I say to a close friend who was feeling this way?
Imagine that your friend is also struggling with the overwhelming urge to self-harm. List all the things you would say to them in support.
Examples: “You are so much more than your urges to self-harm”, “I will be here for you to talk through your feelings”; “You are stronger than you think, and you will get through this”; “I believe that you can go through this hard day with extra kindness, even when you don’t believe in yourself,” etc.
What could others do that would help?
List all the things that other people have done in the past or could do that helps you feel better.
Examples: Listening to me rant, coming over to stay, going on a walk with me, taking me out to dinner, reminding me of my safety plan, etc.
Who can I call?
- Friend or relative:
- Health professional:
- Telephone helpline:
- Other:
A safe place I can go to?
Think of a place that will always accept you at any time of the day. Somewhere that is easily accessible and will provide you with company and support.
Examples: your friend’s house, your parents’ house, a library or café where you feel safe and comfortable, a gym or fitness centre where you can relieve your pain through movement, a community centre or support group meeting space, a religious/spiritual place (e.g., church, mosque, temple, synagogue), etc.
If I still experience urges of self-harm and/or thoughts of suicide, and out of control:
- Identify the closest hospital to you and go to their emergency department.
- Call the ambulance at 118 or 119
- Contact Hotline Kesehatan Jiwa Kemenkes: 119 (pilih ekstensi 8)
- Access other support services: https://www.healing119.id/suicide
For further examples of how to fill in a safety plan, see https://www.getselfhelp.co.uk/docs/SafetyPlan.pdf
Calm Harm Application
Overwhelming urges to self-harm are incredibly difficult to ignore. The Calm Harm application, which is available in the Apple App Store and Google Play, uses Dialectical Behaviour Therapy (DBT) techniques which are scientifically proven to help reduce self-harm behaviour.
