MY PERSONAL SAFETY PLAN
When suicidal thoughts become intense, it can be much harder to remember what usually helps, who to contact or what steps might make the next few minutes safer. A safety plan brings those decisions together before or during a crisis so that you do not have to work everything out alone.
I created this one-page plan to be completed as personally and practically as possible. It begins with warning signs: the thoughts, feelings, situations, body changes or behaviours that tell you the risk is rising. Recognising these signs can help you use support before the crisis becomes even more intense.
The next section focuses on making the environment safer. This may mean moving away from a dangerous place, giving medication or other items to somebody for safekeeping, avoiding alcohol or drugs, or asking another person to stay with you. This is not about punishment or removing control; it is about creating time and distance while the strongest wave passes.
You can then record small actions that help you get through the next ten minutes, people or places that reduce isolation, and the services you are willing to contact. The plan includes spaces for a trusted person and professional support, alongside current UK contacts: NHS 111 for urgent mental health help, Samaritans on 116 123, and SHOUT by text to 85258.
There is also room for your reasons to pause and words to hold on to. These do not need to be grand or perfectly hopeful. A person, animal, responsibility, value, future possibility or simple commitment to wait can be enough to help you reach the next step and connect with support.
This plan is not a substitute for emergency help. If you have seriously harmed yourself, feel you may be about to act, or cannot keep yourself safe, call 999 or go to A&E now. Ask somebody else to call or take you if you cannot do this alone. A mental health emergency deserves the same urgency as a physical emergency.
Where possible, complete and review the plan with a therapist, GP, crisis worker or trusted person. Keep copies somewhere easy to reach and update the details whenever your support changes.
With warmth,
Maggie
Space to Breathe Therapy
UK crisis contacts checked August 2026. This resource does not replace emergency or personalised clinical care.
