Latest / Wellbeing Solutions - Ask A Counsellor / How can I make an effective safety plan?

Transcript

How can I make an effective safety plan? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: How can I make an effective safety plan?
• 0:02
  SPEAKER_00: A safety plan is a practical, personalised plan for what to do if you begin to feel unsafe, overwhelmed, or at risk of harming yourself.
• 0:11
  SPEAKER_00: The best time to create one is usually before you reach the most intense point of a crisis when it's easy to think clearly and make decisions.
• 0:19
  SPEAKER_00: Wherever possible, develop your plan with a mental health professional or another appropriately trained practitioner.
• 0:26
  SPEAKER_00: Start by identifying your own early warning signs.
• 0:30
  SPEAKER_00: These might be particular thoughts, feelings, physical sensations, or changes in behaviour.
• 0:35
  SPEAKER_00: Perhaps you start withdrawing from people, stop sleeping, feel increasingly hopeless or agitated, or notice thoughts of harming yourself becoming more frequent or intense.
• 0:45
  SPEAKER_00: Recognizing these signs can help you act earlier.
• 0:48
  SPEAKER_00: Next, identify some strategies that may help you get through a difficult period safely.
• 0:54
  SPEAKER_00: These should be realistic and familiar to you.
• 0:56
  SPEAKER_00: Perhaps moving to a safer environment, grounding yourself, being around other people, or using coping strategies you've previously discussed with a professional.
• 1:05
  SPEAKER_00: Your plan should clearly identify people you can contact.
• 1:09
  SPEAKER_00: Include trusted friends or family members, but also professional sources of support such as your GAP, mental health team, crisis service or other relevant healthcare provider.
• 1:20
  SPEAKER_00: Keep contact details somewhere easy to access rather than relying on yourself to search for them during a crisis.
• 1:28
  SPEAKER_00: It can also be helpful to identify places where you feel safer or where other people are present.
• 1:34
  SPEAKER_00: An important part of safety planning is reducing access to things that could be used to cause serious harm.
• 1:41
  SPEAKER_00: Discuss with the professional what appropriate steps could make your environment safer.
• 1:45
  SPEAKER_00: Depending on your circumstances, this might involve asking a trusted person to help.
• 1:50
  SPEAKER_00: Keep the plan simple.
• 1:52
  SPEAKER_00: When somebody is highly distressed, concentration, memory, and problem solving can become much more difficult.
• 1:58
  SPEAKER_00: A short plan with clear actions is more useful than something complicated.
• 2:02
  SPEAKER_00: Review it periodically too.
• 2:04
  SPEAKER_00: Warning signs, circumstances, and sources of support can change.
• 2:08
  SPEAKER_00: A safety plan doesn't guarantee that a crisis won't happen, and having one doesn't mean you're expected to manage serious risk alone.
• 2:15
  SPEAKER_00: If your thoughts of suicide or self-harm become more intense, you feel unable to follow your safety plan, or you're unsure whether you can keep yourself or somebody else safe, seek urgent professional help.
• 2:26
  SPEAKER_00: And if there is an immediate danger to life, a serious injury or an overdose, contact emergency services.
• 2:32
  SPEAKER_00: A safety plan is there to create a bridge between recognizing that things are becoming difficult and reaching the people and services that can help you stay safe.