Fillable Safety Plan Template (Page 5 of 7) in pdf

What else can I do to decrease thoughts of suicide?

Problem-solve:

Remember things that have helped in the past:

It is always helpful to think of ways

other than suicide that you can solve your problems.

Many people have had thoughts of suicide before.

First, make a list of all the problems you are dealing

Think of some of the things that helped you feel

with in your life. Second, make a list of all the

better when you faced the same types of problems

solutions you can think of to those problems. You can

in the past. Some examples are: having faith and

ask someone you trust to help you with this. Dealing

trust that time always helps; reaching out to friends

with 1 or 2 small problems can help to put an end to

and family; seeing a professional; going to a

immediate feelings of suicide. Once you are thinking

support group; following a safety plan; doing

more clearly, you can tackle other bigger problems.

something you enjoy; not being alone; keeping a

You can find worksheets on Problem-Solving and

journal; or not drinking or using drugs.

Healthy Thinking in the Antidepressant Skills

Talk to a trusted friend, family member, or

Workbook ( ) or at

professional:

It is important to speak to someone

you trust about how you feel. Sometimes just

Some examples of common problems and ideas for

talking about how you feel can help. It is important

solutions are:

to be open about all of your thoughts. If you have

a suicide plan, it is important to tell someone what

Problem: Depressed mood

your plan is. People often say they are relieved that

Possible Solution:

they shared how they felt with someone. Talking

• Call 1-800-SUICIDE for emotional support, short-term

can help you feel less alone.

problem-solving and referrals for longer term help.

• See your family doctor to discuss options for treatment

(e.g., medications, changes in medications, undiagnosed illnesses).

Get treatment for mental health problems:

It is

• Take care of yourself by resting, exercising regularly, eating

important to get treatment for depression, anxiety,

regularly and spending time with friends.

and alcohol and drug problems. Just seeing your

family doctor may not be enough. It can help to see

Problem: End of a relationship

a mental health specialist, such as a psychologist or

Possible Solution:

• Talk to friends about the pain you feel.

a psychiatrist. You can get referrals from your doctor

• Get help from a crisis line or counselor.

or learn how to find a specialist from one of the

• Join a social group.

referral lines listed on the last page. If you are

already receiving treatment, speak up if your

Think of reasons for living:

Most people who

treatment plan is not working.

think about suicide want to escape their pain, but

they do not always want to die. When you feel low,

Do the opposite of how you feel:

When you have

it’s easy to stay focused on things that are negative

thoughts of suicide, it can be helpful to do the

and upsetting in your life. This makes it easy to think

opposite of how you feel. For example, when

of suicide as the only option. Start thinking about

people feel depressed they usually want to be alone.

some reasons you have for living. For example, many

Doing the opposite, for example getting in touch

people have relationships with loved ones, pets they

with others, can help with feelings of depression.

love, religion, goals and dreams, or responsibilities to

others in their life that give them reasons to live and

prevent them from acting on their suicidal thoughts.

Think of all of the reasons you have for living. Write

them down. Remind yourself of them when you are

feeling low.

Dr. Joti Samra, R.Psych. & Dr. Dan Bilsker, R.Psych. (2007)

Page

1-800-SUICIDE (1-800-784-2433)

Safety Plan Template Page 5

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