Safety Plan Template Page 6
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7How can I decrease chances that I will feel suicidal in the future?
Get professional support:
You can get help and
Structure and routine:
Keep a regular routine as
referrals from your doctor or from referral lines listed
much as possible, even when your feelings seem
on the following page. If the first referral doesn’t
out of control. Here are some tips for creating
work for you, ask for another.
structure in your life:
wake up at a regular time;
•
Identify high-risk triggers or situations:
Think
have a regular bed time;
•
about the situations or factors that increase your
have planned activities in your day, such as
•
feelings of despair and thoughts of suicide. Work to
going for a walk or going to the gym; or
avoid those situations. For example, going to a bar
continue to go to work or school.
•
and drinking with friends may increase feelings of
depression. If this is a trigger for you, avoid going to
Do things you enjoy:
When you are feeling very
a bar or seeing friends who drink.
low, do an activity you enjoy. You may find that very
few things bring you pleasure. Think of things you
Self-care:
Taking good care of yourself is important
used to enjoy doing at times you didn’t feel so
to feel better. It is important to do the following:
depressed or suicidal. Do these things, even if they
eat a healthy diet;
•
don’t bring you enjoyment right now. Giving yourself
get some exercise every day;
•
a break from suicide thoughts can help, even if it’s
get a good night’s sleep; or
for a short time.
•
decrease or stop using alcohol or drugs, as these
•
Think of personal goals:
Think of personal goals
can make feelings of depression and suicide
worse.
you have for yourself, or that you’ve had in the past.
Some examples are: to read a particular book; travel;
Follow through with prescribed medications:
get a pet; move to another place; learn a new hobby;
If
volunteer; go back to school; or start a family.
you take prescription medications, it is important to
make sure you take them as your doctor directed.
Speak to your doctor if medications aren’t working or
if side effects are causing you problems. If you have
just begun taking antidepressants, it is important to
know that symptoms of depression resolve at
different rates. Physical symptoms such as energy or
sleep may improve first. Improvement in mood may
be delayed. Speak to your doctor if you are feeling
worse.
Dr. Joti Samra, R.Psych. & Dr. Dan Bilsker, R.Psych. (2007)
Page
1-800-SUICIDE (1-800-784-2433)
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