Building a personal crisis plan

Having a plan ready before a crisis hits can make the difference between feeling lost and knowing exactly what to do next. A personal crisis plan is something you build when you're feeling steady, so it's there when you're not.

What it is

A personal crisis plan, sometimes called a safety plan, is a simple, written set of steps you agree with yourself in advance. It outlines your warning signs, coping strategies, support people, and emergency contacts, so that in a moment of overwhelming distress, you don't have to think - you just follow the plan.

Signs to notice

It's a good time to build or update your crisis plan if you notice:

• Recurring thoughts of hopelessness or wanting to escape your pain.
• Difficulty managing intense emotions during stressful periods.
• A history of crisis moments without a clear plan for next time.
• Feeling that support only happens when things are already very bad.

What helps

Build your plan around these steps, ideally with a counsellor's guidance:

• Warning signs: List the thoughts, feelings, or situations that tell you a crisis may be building for you.
• Coping strategies you can do alone: Simple, accessible actions like breathing exercises, going for a walk, journaling, or listening to calming music.
• People and places for distraction: Friends, family members, or activities that can help shift your focus during a hard moment.
• People you can ask for help: Name specific people you trust to talk to when things feel heavy, along with their contact numbers.
• Professionals and crisis lines: Include your GP, therapist, EAP counsellor, and the SADAG Suicide Crisis Helpline number.
• Making your environment safer: Identify ways to limit access to means of self-harm during high-risk periods, such as asking someone to store medication safely.
• Your reasons for living: A short list of what matters most to you, to return to when hope feels far away.

Keep this plan somewhere accessible - on your phone, printed, or shared with someone you trust.

When to reach out for help

If you find yourself following your plan and thoughts of suicide persist or intensify, or if you don't feel any safer, contact a crisis line or emergency services immediately. A safety plan supports you but doesn't replace professional help in a genuine emergency.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you build a personalised crisis plan in a confidential session. SADAG's Suicide Crisis Helpline on 0800 567 567 is available 24 hours a day if you need immediate support while putting your plan together or using it.

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If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SAPS 10111, ambulance 10177, GBV Command Centre 0800 428 428.