How to Create a Suicide Safety Plan: A Powerful Guide

How Do I Create a Suicide Safety Plan During Severe Depression?

If you’re reading this during severe depression, you may be doing something incredibly brave: looking for a way to stay safe through a moment that feels unbearable.

A suicide safety plan is a simple, practical tool you can use when suicidal thoughts show up. It’s not a promise to “feel better.” It’s a step-by-step guide for what to do when your brain is telling you there’s no way out. Think of it as a plan you create while you have even a little bit of steadiness, so you can follow it later when things feel chaotic or urgent.

You deserve support through this. And you also deserve a plan that actually works in real life, even on your hardest days.

If you are in immediate danger or feel you may act on suicidal thoughts right now, call 988 (Suicide & Crisis Lifeline in the U.S.), call 911, or go to the nearest emergency room. If you’re outside the U.S., seek your local emergency number or crisis line. If you can, don’t stay alone.

What a safety plan is (and what it isn’t)

A suicide safety plan is a short, personalized set of steps that helps you:

• Notice your warning signs
• Use coping strategies that can reduce intensity
• Reach out to people and professional supports
• Reduce access to things that could be used to self-harm
• Remind yourself of reasons to keep going, even if they feel distant

A safety plan is not:

• A “contract” that you’ll never have suicidal thoughts again
• A replacement for therapy, medication support, or a higher level of care if needed
• Something you should have to do perfectly

This is about harm reduction and survival, one moment at a time.

In addition to creating a suicide safety plan, it might also be beneficial to consider developing a relapse prevention plan. This type of plan can provide further support by identifying triggers and establishing strategies to maintain mental health stability.

Before you start: set yourself up to succeed

When depression is severe, even small tasks can feel impossible. So keep this simple:

• Write it down (paper, notes app, or a template).
• Make it short enough that you can read it when you’re foggy.
• Use plain language. No “inspirational” phrases that won’t land when you’re in pain.
• Put it somewhere easy: lock screen, wallet, bedside table, fridge.

If you’re able, create this plan with someone: a therapist, psychiatrist, trusted friend, partner, or family member. If you’re doing it alone right now, that’s okay. We’ll keep it doable.

Step 1: Name your personal warning signs

These are the early clues that you’re sliding into a higher-risk place. Try to list specific, observable signs.

Examples:

• I stop replying to texts or cancel everything
• I stay in bed all day or stop showering
• My thoughts get repetitive: “I can’t do this,” “I ruin everything”
• I start giving things away or “cleaning up” suddenly
• I drink more, use substances more, or stop eating
• I feel agitated, panicky, or like I can’t sit still
• I feel numb, disconnected, or unreal
• I start researching methods or imagining a plan

Write your warning signs:

If you’re unsure, think about the last time things got really dark. What changed first?

Step 2: Identify your “internal” coping strategies (things you can do alone)

When suicidal thoughts spike, your brain often says: Nothing will help. We’re not looking for a perfect fix. We’re looking for actions that can reduce intensity by even 5 percent so you can stay safe long enough for the wave to pass.

Keep these easy and concrete.

Ideas that often help in severe depression:

• Cold water on your face, or hold an ice cube for 30 to 60 seconds
• Sit with your back against a wall and take 10 slow breaths
• Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
• Step outside for 2 minutes, even if you don’t “feel like it”
• Change your environment: move from bed to couch, or sit on the floor
• Put on one specific “anchor” show, playlist, or calming sound
• Wrap in a blanket or take a warm shower (sensory grounding)
• Write one page of “everything hurts” without censoring
• Set a timer for 10 minutes: “All I have to do is get through 10 minutes”

Your internal coping list (3 to 7 items): 1.

2.

3.

4.

5.

Tip: Choose strategies you’ve actually done before, even once. Familiar actions are easier to access when your mind is depleted.

Step 3: Create a “distraction” list (places or people that help you feel less alone)

This step is not necessarily about telling someone you’re suicidal yet. It’s about breaking isolation and shifting the intensity.

Think: “Where can I be, or who can I be around, that makes me a little safer?”

Examples:

• Sit in a public space: coffee shop, library, bookstore
• Walk in a busier area where you’re not alone
• Visit a family member’s house
• Go to a gym, place of worship, or community center
• Call someone and talk about anything at first (sports, TV, errands)

Your distraction options:

• Places I can go:
• People I can be around (even quietly):

If leaving home feels impossible, choose an “at home” version:

• Sit in the living room with lights on
• Open curtains
• Keep a video call running while you do small tasks
• Put your phone on speaker with someone while you breathe

Step 4: List people you can tell directly: “I’m not safe”

When you’re in danger, the goal is clarity, not politeness. In severe depression, it’s common to fear being a burden. But the truth is: people who care about you would rather be bothered than lose you.

Choose at least two to five people if possible. Include:

• Their name
• Their phone number
• What you will say (a script helps)

Scripts you can copy/paste:

• “I’m having thoughts of hurting myself and I’m not safe. Can you stay with me or help me get support right now?”
• “I’m in a crisis and I need you to pick up. Please call me back.”
• “Can you come over or stay on the phone with me? I’m not okay.”

My people list:

1. Name: | Phone: | What I’ll say:
2. Name: | Phone: | What I’ll say:
3. Name: | Phone: | What I’ll say:

If you truly don’t have someone you can contact, your plan can still work. We’ll build strong professional options in the next step.

Step 5: Add professional and crisis resources (in order)

When risk is rising, decision-making gets harder. Make the order clear so you’re not debating what to do in the moment.

Common options in the U.S.:

• Call or text 988 (Suicide & Crisis Lifeline)
• If you’re in immediate danger: call 911
• Go to the nearest emergency room
• Contact your psychiatrist or therapist office
• Local mobile crisis teams (vary by area)

Your list (fill in what applies):

• 988: Call/Text/Chat
• Nearest ER:
• Therapist: | Phone:
• Psychiatric prescriber: | Phone:
• Local crisis team (if available): | Phone:

If you’re a client with us (or hoping to become one), we can help you personalize this list and talk through what level of support makes sense, including more intensive care when needed.

Step 6: Reduce access to lethal means (this step saves lives)

This can be uncomfortable to read, but it matters. Research consistently shows that reducing access to lethal means during a suicidal crisis lowers the risk of death, often because suicidal crises can be intense but temporary.

This is not about judgment. It’s about buying time.

If you have medications

• Ask someone you trust to hold onto them temporarily.
• Use a weekly pill organizer and store the rest elsewhere.
• Request blister packs or limited quantities from the pharmacy when possible.
• Lock them in a lockbox and give the key/code to someone else.

If you have sharp objects or other tools you could use to self-harm

• Move them out of your bedroom/bathroom.
• Ask someone to store them.
• Put them in a locked container and create distance and friction.

If you have access to firearms

The safest option during a suicidal crisis is temporary off-site storage (following local laws) or having a trusted person store them securely. If off-site storage isn’t possible, use multiple layers of safety: locked safe, unloaded, ammunition stored separately, and keys/codes not accessible to you during high-risk periods.

Write your specific plan for means safety:

• What I will secure/remove:
• Who will help me:
• When I will do it (today/time):

If you’re thinking, I don’t want to do this step because it makes it feel real, that’s a common reaction. It can also be a sign this step is especially important.

Step 7: Write your reasons to live (keep it honest and simple)

When depression is severe, “big reasons” can feel fake. So we aim for reasons that are true enough to hold onto.

Examples:

• My pet needs me
• I don’t want to pass my pain to the people who love me
• I want to see if this can change with treatment
• I’ve survived hard days before
• I’m not making permanent decisions today
• I want to give myself 24 more hours
• There are places I still want to see, even if they feel far away

My reasons (even small ones):

Tip: Some people find it helpful to add a “future self” line:

“If I could feel even 10 percent better in a month, what would I be glad I didn’t miss?”

Step 8: Make a “when I’m unsafe” checklist (one page, very clear)

This is the part you follow when you can’t think.

Example:

1. I will not be alone. I will move to: ________
2. I will do two coping strategies: ________ and ________
3. I will contact: ________ (if no answer, then ________)
4. I will call/text 988 if suicidal thoughts continue for ___ minutes
5. I will go to the ER or call 911 if I feel I might act on thoughts

Write yours in your own words. Keep it short. Put it where you’ll see it.

Step 9: Share the plan with at least one person

Safety planning works better when it’s shared. Consider telling someone where your plan is stored, what helps you most, and how they should respond (and what doesn’t help). You might say:

• “If I text you ‘red flag,’ can you call me and stay on the phone?”
• “If I’m not responding, please come check on me.”
• “Please don’t argue with my feelings. Just help me get through the next hour.”

If you’re worried about someone reacting badly to your plan, consider seeking professional advice on how to approach this situation. For instance, this guide provides valuable insights into helping someone else seek help effectively.

What if I’m too depressed to do any of this?

That’s real. Severe depression can make everything feel heavy and pointless. If that’s where you are, here are a few “minimum viable” steps that still count:

• Save 988 in your phone and put it at the top of your contacts
• Text one person: “Can you check in on me today? I’m having a hard time.”
• Move to a safer location in your home (lights on, door open, near others)
• Put distance between you and anything you could use to harm yourself
• Commit to one small unit of time: “I will wait 20 minutes before doing anything”

You don’t have to do the full plan perfectly to deserve help.

When a safety plan isn’t enough (and that’s not a failure)

Sometimes suicidal thoughts are persistent, or you may have a plan, intent, or access to lethal means. In those cases, you may need more immediate or intensive support, such as:

• Same-day crisis evaluation
• Emergency room assessment
• A higher level of care (like partial hospitalization or inpatient)
• Medication adjustments with close monitoring

Needing that level of support is not weakness. It is care.

You don’t have to hold this alone

At Insight Recovery Mental Health, we offer compassionate, evidence-based support for depression, suicidal thoughts, trauma, burnout, and major life transitions. If you’re feeling overwhelmed, we can help you build a personalized safety plan, strengthen coping tools that fit your real life, and create a treatment plan that supports your whole well-being.

If you’re struggling right now, we invite you to reach out to Insight Recovery Mental Health to schedule a consultation or to get support. You deserve a safe, stigma-free space to talk about what’s happening and a team that will take you seriously and help you through it.