Making a safety plan

Modified on Tue, Feb 6, 2024 at 10:18 AM

Having a safety plan is essential, especially when individuals are experiencing thoughts of self-harm or harm to others. A safety plan serves as a structured and proactive tool to empower individuals in navigating moments of crisis. By collaboratively outlining strategies, resources, and support networks, the plan aims to enhance the individual's ability to cope with overwhelming emotions and mitigate potential risks. This plan not only fosters a sense of control and preparedness, but also establishes a framework for seeking help during challenging times.

Personal Information:

Name:________________________________
Date of Birth:__________________________
Home Address:________________________

Emergency Contacts:

Name:________________________________
- Relationship:______________________
- Phone:___________________________
Name:________________________________
- Relationship:______________________
- Phone:__________________________
Name:________________________________
- Relationship:______________________
- Phone:___________________________

Professional Contacts:

Therapist:_____________________________
- Name:___________________________
- Phone:___________________________
Psychiatric Provider:____________________
- Name: KEGE Center for ADHD
- Phone: 480-605-4400

Trusted Individuals that I can ask for help:

Name:__________________________________
- Relationship:________________________
- Phone:_____________________________
Name:__________________________________
- Relationship:________________________
- Phone:_____________________________
Name:__________________________________
- Relationship:________________________
- Phone:_____________________________

Safe Social Settings that can help:

Place:__________________________________
Place:__________________________________
Place:__________________________________
Place:__________________________________

Crisis Helpline:

National Suicide Prevention Lifeline:
- Phone: 1-800-273-TALK (1-800-273-8255)
- TEEN Lifeline: 1-800-248-8336
- Maricopa County: 1-800-631-1314 or 602-222-9444
- EMPACT Crisis Line: 480-784-1500
- Pima County Crisis Line: 1-800-796-6762
- Southern Arizona: (Cochise, Graham, Greenlee, La Paz, Pima, Pinal, Santa Cruz, and Yuma Counties) - 866-495-6735
- Northern Arizona: (Apache, Coconino, Gila, Mohave, Navajo, and Yavapai Counties) - 877-756-4090
- Gila River and Ak-Chin Indian Communities: 800-259-3449
- Crisis Teen Text Hotline: Text HOME to 741741

Crisis Centers:

MIND 24-7
- Website: https://www.mind24-7.com/locations
- Phone: 1-844-646-3247
- Locations:
Phoenix/Central - 2728 N. 24th St. Phoenix, AZ 85008
Phoenix/Mesa - 1138 South Higley Rd Mesa, AZ 85206
Phoenix/North-Central - 10046 North Metro Parkway Phoenix, AZ 85051
Email: customerexperience@mind24-7.com
Via Linda Behavioral Hospital
1. Website: https://vialindabehavioral.com/?utm_source=Google-Business-Yext&utm_medium=organic
2. Address: 9160 E Horseshoe Rd, Scottsdale, AZ 85258
3. Phone: (480) 476-7000
St. Luke's 24-Hour Observation
1. Website: https://www.stlukesbehavioralhealth.org/services-directory/observation-services-children-adolescents-osca
2. Address: 1800 E. Van Buren Street, Phoenix, AZ 85006
3. Phone: 602-251-8535

Warning Signs:

Parents play a crucial role in recognizing warning signs that may indicate their child is experiencing mental health challenges. It's important to note that these signs can vary widely. However, parents should be attentive to changes in behavior, mood, or overall well-being. Here are some general warning signs to look for:

Personal Signs:
- Changes in Behavior:
  - Sudden and significant changes in behavior, such as withdrawal from social activities, increased irritability, aggression, or rebellious behavior.
- Emotional Distress:
  - Persistent and intense feelings of sadness, hopelessness, or excessive worry that affect daily functioning.
- Changes in Sleep Patterns:
  - Disruptions in sleep patterns, including insomnia or excessive sleeping.
- Appetite Changes:
  - Significant changes in eating habits, leading to noticeable weight loss or gain.
- Physical Symptoms:
  - Unexplained physical complaints, such as headaches, stomachaches, or fatigue, without an apparent medical cause.
- Loss of Interest:
  - Loss of interest or pleasure in activities that were once enjoyed.
- Isolation:
  - Social withdrawal and isolation from friends, family, or usual activities.
- Expressing Hopelessness:
  - Verbalizing feelings of hopelessness, worthlessness, or thoughts of being a burden to others.
- Self-Harm or Suicidal Thoughts:
  - Engaging in self-harming behaviors or expressing thoughts of self-harm or suicide.
- Decline in School Performance:
  - A sudden decline in academic performance, lack of interest in school, or frequent absences.
- Substance Use:
  - Experimentation or use of substances, such as alcohol or drugs.
- Risk-Taking Behavior:
  - Engaging in risky behaviors that are out of character or could lead to harm.
- Changes in Friendships:
  - Difficulty maintaining or forming new friendships, or a sudden change in peer group.
- Irrational Fears:
  - Developing irrational fears or excessive worry about specific situations or events.
- Unexplained Mood Swings:
  - Frequent and extreme mood swings that go beyond typical teenage mood fluctuations.
- Sensitivity to Rejection:
  - Heightened sensitivity to rejection or criticism, leading to intense emotional reactions.
- Excessive Perfectionism:
  - Striving for perfection to an extent that negatively impacts mental well-being.
- Difficulty Coping with Stress:
  - Demonstrating an inability to cope with normal stressors or challenges.
- Changes in Appearance:
  - Dramatic changes in personal grooming, appearance, or clothing choices.

Coping Strategies:

Coping strategies are instrumental in providing individuals with effective tools to navigate the complexities of life's challenges. These strategies empower individuals to manage stress, regulate emotions, and enhance their overall well-being. By incorporating coping mechanisms such as mindfulness, problem-solving, and self-care practices, individuals develop resilience and adaptability in the face of adversity. Here are some examples of coping strategies that can help:

Self-Soothing and Mindfulness Activities:
- Warm Bath or Shower:
  - Enjoy a warm bath or shower to relax the body and mind.
- Aromatherapy:
  - Use calming scents such as lavender, chamomile, or vanilla.
- Deep Breathing Exercises:
  - Practice deep-breathing exercises to calm the nervous system. Inhale slowly through the nose, hold, and exhale through the mouth.
- Guided Meditation:
  - Listen to guided meditation sessions to promote mindfulness and relaxation.
- Yoga or Gentle Stretching:
  - Practice gentle yoga or stretching.
- Journaling:
  - Write down thoughts and feelings in a journal as a form of self-expression and reflection.
- Positive Affirmations:
  - Repeat positive affirmations to counter negative thoughts and promote a sense of self-compassion.
- Watching a Comforting Movie or TV Show:
  - Watch a favorite movie or TV show that brings comfort and distraction.
Social Support:
- Identify individuals to reach out to for support.

Distraction Techniques:

Distraction techniques serve as valuable tools in redirecting attention away from distressing thoughts or overwhelming emotions. By engaging in activities that capture focus and shift the mind's attention, individuals can create a temporary mental break from challenging circumstances. Distraction techniques work by interrupting negative thought patterns and providing a sense of relief. Whether it involves immersing oneself in a favorite book, solving puzzles, or enjoying a creative hobby, these activities divert the mind's energy toward positive and engaging experiences. Here are some examples that can help promote a healthier mental state.

Engaging Activities:
- Engage in Physical Exercise:
  - Go for a brisk walk, run, or engage in a workout routine to release endorphins and boost mood.
- Practice Deep Breathing:
  - Incorporate deep-breathing exercises to promote relaxation and mindfulness. Focus on inhaling and exhaling slowly.
- Listen to Calming Music:
  - Create a playlist of soothing and calming music. Allow the music to provide a comforting backdrop.
- Mindful Coloring or Drawing:
  - Use coloring books or engage in free-form drawing to channel creativity and focus the mind.
- Sensory Activities:
  - Explore sensory activities like touching different textures, playing with stress balls, or using a fidget spinner to ground yourself in the present moment.
- Practice Guided Imagery:
  - Listen to guided imagery or visualization exercises to transport your mind to a peaceful and calming place.
- Connect with Nature:
  - Spend time outdoors, whether it's in a garden, park, or nature reserve. Nature has a calming effect on the mind.
- Puzzle Games:
  - Solve puzzles, crosswords, or play games that challenge the mind and divert attention.
- Engage in a Hobby:
  - Pursue a hobby that brings joy, whether it's painting, knitting, gardening, or any other creative pursuit.
- Connect with Animals:
  - Spend time with pets or animals. Their presence can provide comfort and a sense of companionship.
- Dance:
  - Put on your favorite music and dance. Movement can be a powerful way to shift focus and release tension.
- Mindful Walking:
  - Take a mindful walk, paying attention to each step and your surroundings. Practice being fully present in the moment.
- Connect with Others:
  - Reach out to friends or loved ones for conversation or support. Social connection can be a powerful distraction.

Safety Measures:

For parents or caregivers of individuals experiencing mental health concerns, taking proactive precautions within the home environment is crucial. Ensuring a safe living space involves measures such as securely locking up medications and chemicals to prevent misuse. Sharp objects should be stored in locked cabinets, and any potentially harmful items should be inaccessible. If there are firearms in the household, it is imperative to store them in a secure, locked safe, separate from ammunition. By implementing these precautions, parents play a pivotal role in creating a supportive and secure environment that minimizes potential risks and promotes the well-being of their loved ones.

Secure Environment:
- Remove Harmful Objects:
  - Conduct a thorough inspection of the space to identify and remove any objects that could be used for self-harm or harm to others. This includes sharp objects, potentially dangerous tools, or items that could be used for strangulation.
- Secure Medications and Chemicals:
  - Ensure that all medications and chemicals, including prescription and over-the-counter drugs, are stored securely in a locked cabinet or medication lockbox.
- Remove Access to Sharp Objects:
  - Store knives, scissors, or any other sharp objects in a locked drawer or cabinet.
- Secure Weapons:
  - If there are firearms in the household, store them in a secure, locked safe. Keep ammunition stored separately. Consider discussing firearm safety with a professional.
- Install Safety Locks:
  - Use safety locks on doors and windows to prevent impulsive exits or entries during moments of distress. These locks can be easily engaged but provide an added layer of security.
- Create a Comfortable Space:
  - Arrange the safe area with comfort in mind. Include soft furnishings, blankets, or comforting items. Personalize the space with calming colors or items that bring a sense of security.
- Establish Emergency Protocols:
  - Clearly communicate emergency protocols within the household. Ensure that everyone understands the steps to take in case of a crisis, including who to contact and when to seek professional help.
- Regularly Review and Update:

Periodically review and update the safety measures in place. As circumstances change, adjustments to the physical environment may be necessary. Regular communication and collaboration with mental health professionals can