If you prefer it, you can listen to an audio version of this post on Conversations With a Therapist Podcast on Spotify, or YouTube.
When you are having suicidal thoughts, a suicide safety plan can help you cope better, and seek the help and support you need. Ideally you want to create your suicide safety plan with a therapist or a medical professional. And you want to do this as soon as you notice you are having suicidal thoughts. If you don’t have access to a professional at this moment, work on the safety plan by yourself.
Step 1- Identify warning signs and triggers that contribute to your suicidal thoughts. When do you get the thoughts? What is usually happening before you start feeling suicidal?
Step 2- Write down effective coping strategies and protective factors that will keep you calm and aware during those vulnerable times. These coping strategies should give you some time to breath and think clearly. Coping strategies should help with emotional regulation and distress tolerance.
Step 3- Identify social contacts or settings that can distract you from the crisis you are in at the moment. What places and which people make you feel good? Also identify things you know you should avoid when you are having suicidal thoughts, such as alcohol, conflict and isolation.
Step 4- List friends or family you can contact when in a crisis. List at least 3 or more people in order of priority, with the first person on the list being the most supportive of you. Isolation does not help when you are having suicidal thoughts, that’s why you need to have people you can lean on.
Step 5- Add emergency contacts, such as professionals, your therapist, hospitals, helplines, etc., that you can contact when the people on the list in step 4 are not available, or when you must get emergency support from a professional.
Step 6- Make your environment safe. Remove your access to the means that could aid in your suicide. Give them to a friend or a neighbor to store them for you so that you don’t harm yourself.
Step 7- Keep your list of reasons for living close by, to remind you that life is worth it, no matter how bleak or overwhelming it feels when you are suicidal.
You can share the safety plan with someone who is close to you, so that if you call them and you are in a crisis, they know how to walk you through the crisis, and help you get in touch with available support.
Most suicidal people don’t necessarily want to die, but they are in pain, helpless and hopeless and they see death as the only option. It is okay to engage them to find out what they are struggling with, and try to help them with problem solving, so that they don’t end up dealing with a temporary problem in a permanent manner.
If you or someone you know has recently been struggling with suicidal thoughts, this is a good time to reach out for help. For Kenyans, here is a list of FREE therapy services and FREE suicide helplines you can call today!
FREE THERAPY SERVICES IN KENYA
Suicide Safety Plan Template
Running List of Reasons To Stay Alive
In episode 1 we discussed why suicidal thoughts are not ‘normal’. Listen here or here.
In episode 2 we discussed why people consider suicide as an option and the warning signs you should look out for. Listen here or here.
On episode 3 we discussed How to talk about suicide. Listen here or here.
On the next episode we will discuss How to Manage Suicidal Urges in the Moment.
Subscribe to Conversations With a Therapist podcast using any of the links below to get notified when the episode drops.
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Let me know if this has been useful to you, and share it with a friend. It shows them that you care.
Safe Space Arena 
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