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.
Safety Planning is a way of preparing for and staying safe if that day comes along
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 create a Safety Plan on your own but it can be good to do it with a friend or family member who knows you well and who you respect. You can even do it in a group with others to help and support you.
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. It can be as long or as short as you want, you can add pictures or photographs, letters, playlists, wish lists, whatever you think would help you
Here is what a Safety Plan includes:
Asking and answering the following 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
(You can use this QR code to find out about what else is available)
This is Kat’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 get a drink and step out into the fresh air
How can I make my situation safer?
I can change rooms, call a friend or send message 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 if 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 phone or computer for something positive
I can think about my family or friends – 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?
TV or Netflix – not news, something funny
I can watch my favourite film
I can make plans to meet a friend
I can clean my bedroom
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 it’s easier to call, text or email them if I need to
My friend Georgia
My neighbour Paul
My sister Helen
My doctor
Which people would I talk to if I am feeling really bad and even thinking about harming myself?
My friend Georgia
Let’s Connect
The Samaritans
Who are the professional services providing support?
If I ever feel like I might seriously harm myself or someone else, or have even taken steps to do that then I should call 999 or go direct to Accident & Emergency
Call the Samaritans 116 123 or Text SHOUT to 85258
This is Tom’s plan (names also changed):
If things are feeling bad how can I get through it right now?
Do something practical , get a cold drink or take the dog for a walk
Play some great music
Go on computer to connect with friends
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?
Computer Games
Play my guitar
Cook some food
Which people do I have and know to support me?
My mam and dad
The lads from football
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
Who can I talk to if I am feeling really bad and even thinking about harming myself?
My mam and dad
Let’s Connect 01429 269303
The Samaritans 116123
What 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
Call the Samaritans 116123 or text SHOUT to 85258
Stranton Fire Station is a safe space 24/7
Why not use this opportunity to make your plan as personal as possible, add pictures and photographs, stories about yourself and life, mementos of lovely things you’ve done and plans for the things you will do in the future? 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 Let’s Connect 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 your personal safety is 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, call 999.
Stranton Fire Station is a safe place 24 hours a day 7 days a week – if you go there you will be welcome and have time to think and talk to someone
Ok, well that’s it for now, take care, stay safe, well, kind, creative and connected!