Safety Planning for people at risk

If you need immediate support, call triple zero (000) or contact your regular health practitioner.

This is a resource to assist people who are at risk of harm to themselves. This can be completed a professional or a family member or friend, also by the person at risk.

It is recommended to make copies for yourself, a trusted friend or family member and a professional (whoever else you like).

This is best to be completed when feeling calm and not in an emergency but is a useful resource in a moment of risk for harm minimisation and prevention.

1. REASONS TO LIVE – This is a powerful question designed to get out of a negative mindset of what isn’t going well in life, into what is great in life and/or what it could be:

1. What are some good reasons to not self-harm? (who would you leave behind?)
2. What have you always wanted to do in your life? Whatever the answer here you couldn’t do it if you weren’t alive. Suggestions:
   1. a place you always wanted to visit or travel to
   2. an experience you’ve never had (e.g. skiing, traveling somewhere special, attending kids wedding)
   3. a person you’ve not met yet (e.g a future partner, kids or grandkids one day)
   4. a life goal you haven’t achieved yet
3. MAGIC WAND QUESTION: if you had all the money you needed and no fear or worries, what would you do with your time? This will also arrive at fulfilling activities worth living for. (when feeling better, go and do these )

2. HARM MINIMISATION – These are some measures to prevent self harm

1. What are some helpful distractions activities you could do?
   Suggestions:
   1. Watch favourite TV show or movie?
   2. What is your favourite song you like that is fun enjoyable?
   3. Who are some people you could call or hang out with?
   4. Is there somewhere you feel more safe?
      1. Other strategies that could help: go for a walk, get into nature, listen to relaxing music, have a bath/shower, get some rest
2. Make your space safe by removing any harmful materials. (e.g. knives, medication, rope) or get a supportive person to do this if difficult.

3. THINGS YOU CAN SAY TO YOURSELF – These are some ‘self soothing’ words, mantras, thoughts that can help regulate emotions, calm down or to reach a state of neutrality and move away from a feeling of burden:

1. EMOTIONS: ‘This emotion (e.g. sadness, guilt, shame, anger) is just a feeling and does not define me’
2. THOUGHTS: ‘A thought is just a thought – Thoughts are NOT facts or orders.’
3. ‘This is a tough time, but this too shall pass, even the worst storm eventually clears and the sun shines again.’
4. ‘Life doesn’t always go to plan and this is OK.’
5. ‘It is what it is’
6. ‘Everything is going to be alright soon’
7. ‘I am 100% worthy as a human, and not defined by my achievements or actions.’
8. ‘I will focus on what I can control and discard what I can’t control.’
9. ‘Life is all about learning and growing, we grow the most from challenging times’

NOTE: This above section is best done in consultation with a professional but can be helpful on your own J

These mantras are simply suggestions, you do not need to like all of them. Write down the ones you resonate the most with and discard those you don’t.