Safety Planning

Topic for Today - Safety Planning


 At any time in our lives things can go badly wrong, something can happen and it feels as though the bottom has fallen out of our world. A relationship can end, a job can be lost, a family rift or the loss of someone important.  Sadly, sometimes more than one of these things can happen at the same time and we can be overwhelmed.  Sometimes the problem isn’t one big thing, it can be lots of little things that seem to gang up on us, making life very difficult.


This can lead us to feeling pretty bad, distressed and anxious and this can be accompanied by a lot of negative thinking about ourselves and our importance in the world.


 The first thing to say is that, no matter what, you are important and valued and we want to be by your side if you are struggling now or in the future.


You can do this on your own or in a group with others to help and support you (maybe a zoom get together?). 


The plan is intended to help us all remember all the good things about ourselves, others and our lives so that if things get tough, we can take a look, and it will help us through.  Safety Planning has now been recommended for all NHS staff, so in creating one, you know you are in good company.  


A Safety Plan includes:

Asking yourself the questions:

If things are feeling bad how can I get through it right now?

How can I make my situation safer?

What things can I do to lift or calm my mood?

What can I do to distract myself from these feelings and thoughts?

Which people do I have and know to support me?

Who are the people I can talk to if I am feeling really bad and even thinking about harming myself?

Which are the professional services providing support?


Now that might seem a little vague and unclear, so we have filled a couple in to give you an idea of how it might work for you

This is Kathy’s plan (all the names are changed)

If things are feeling bad how can I get through it right now?

As long as I’m not at risk from anyone else then I can do some breathing exercises, maybe go and make a hot cup of tea and step out into the fresh air

How can I make my situation safer?

I can change rooms, call a friend or send an email to talk about how I am feeling and see if I can help anyone else at the minute  

What things can I do to lift or calm my mood?

I can listen to some music (I am going to make a happy playlist for when I feel upset)

I can get up and dance (no-one can see me if I’m in the kitchen)

I can do some breathing exercises - use youtube breathing bubble exercise!

I can write about how I am feeling and then put ideas for what I can do to help next to those feelings - I can use my new writing journal for that

I can think about my family - I am attaching silly photos of them to this plan as well as some notes and pictures they have sent me over the years

What can I do to distract myself from these feelings and thoughts?

Put the TV on - not news, something funny

I can watch my favorite film

I can clean the bathroom

I can make a cake for someone

I can call someone who is on their own to check if they are ok

I can do some exercise

Which people do I have and know to support me? I’m going to add all of their phone numbers and email addresses in a minute so its easier to call, text or email them if I need to

My friend Georgia

My neighbor Paul

My friends in our local shed group

My sister Helen

My son Tom

My doctor - Dr Jeffries

List the people I can talk to if I am feeling really bad and even thinking about harming myself?

My friend Georgia

Hartlepool & East Durham Mind

The Samaritans



This is Kenny’s plan (names also changed):

If things are feeling bad how can I get through it right now?

Do something practical make a cup of tea or take the dog for a walk

How can I make my situation safer?

Get in touch with some friends or my mam and dad - they help me get things in perspective and help make me laugh

What things can I do to lift or calm my mood?

Take the dog for a walk or go for a run, if I’m not well enough for that I could do some mind-full meditation to help calm me down and be able to direct my thoughts better

What can I do to distract myself from these feelings and thoughts?

Read the news paper sports section, I don’t bet but I can mark out who I think will win, do scores and the like and that takes my mind off more negative things

Which people do I have and know to support me?

My mam and dad

The lads from my football club

This isn’t many people - I should maybe think about making a few more friends, I’m going to try to do something about that - look for things going on in my area

List the people I can talk to if I am feeling really bad and even thinking about harming myself?

My mam and dad

Hartlepool and East Durham Mind

The Samaritans

List the professional services providing support?

If I’m worried about hurting myself or anyone else, or if I’ve done anything about that, then I need to call 999 or go direct to Accident & Emergency


Why not use this opportunity to make your plan as beautiful as possible, add pictures and photographs, stories about yourself and life, mementos of lovely things you have done and plans for the things you will do in the future?  And if you think some sections are a little empty maybe look at what other support is out there that you can join in to. Go to our Facebook page to get more information on groups and activities to be part of


You can find out more and access other resources by following this link: https://www.stayingsafe.net/making_plan_with_jb


Please remember that during Lock Down your personal safety stays a priority - you do not need permission to protect yourself or help protect someone else. 

If you are in danger from yourself or anyone, please get to a safe place as soon as you can, or call 999.


Ok, well those are our thoughts for today, take care, stay safe, well, kind, creative and connected!


Don’t go out if we don’t absolutely need to (i.e. for food basics), keep a safe distance (2 meters) from the other people around us. Keep smiling, waving and talking. Wash hands and avoid touching faces when out and about. 

Anything we can do to stop and slow the virus is keeping more of us safe and literally saving lives. 

If you have symptoms, stay inside and contact 111 or the website to get more advice.


Look forward to speaking again soon (Tomorrow we will be talking about dealing with arguments)

Be the first to comment