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Information sheetSuicide and self-harm · No. 185
Safety planning basics
A safety plan is a simple, written list that helps you get through the hardest moments.
A safety plan is a short, personal, written plan - made in advance - for getting through moments when suicidal thoughts feel overwhelming. Having it ready, before a crisis, makes it far easier to stay safe.
What goes in it
- My warning signs - thoughts, feelings or situations that tell me I'm heading into crisis
- Things I can do on my own - grounding, breathing, a walk, music, something that has helped before
- People and places that distract and soothe me
- People I can ask for help - names and numbers of trusted friends or family
- Professionals and lines I can call - counsellor, SADAG, emergency
- Making my environment safer - removing or securing means
- My reasons for living - what matters to me
How to use it
Keep it on your phone or somewhere easy to reach. Work through it step by step. If one step doesn't help, move to the next. Share it with someone you trust.
Getting help in South Africa
A Cleared Mind counsellor can build this plan with you.
If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SADAG Mental Health Line: 011 234 4837. Emergency (SAPS) 10111, ambulance 10177, GBV Command Centre 0800 428 428.