Developing a Safety Plan with Your Teen

A safety plan is a personalized, practical plan that helps individuals cope with and manage a crisis or emergency situation. It is a proactive approach that can help prevent crises and manage risks, especially for individuals who struggle with mental health issues, suicidal thoughts, or other forms of self-harm. 

If you suspect or have confirmed that your teen is self-harming, we strongly recommend getting them into an experienced trauma therapist as soon as possible. Having a safety plan is essential.

Here’s how to write a safety plan:

1. Identify Triggers

Identify the situations, thoughts, or feelings that can trigger a crisis or emergency. It could be anything from academic stress, relationship problems, anxiety, or depression. Some open-ended questions can be;

🔹 What situations or events typically lead to the urge to self-harm?

• Arguments with family members or friends

• Stressful situations at school or work

• Feeling overwhelmed by responsibilities or expectations

🔹 What emotions or feelings tend to accompany the urge to self-harm?

• Intense sadness or hopelessness

• Anger or frustration

• Anxiety or panic

• A numb feeling

• Self-loathing

🔹 What are some specific warning signs that suggest the risk of self-harm may be increasing?

• Feeling disconnected from others

• Feeling disconnected from self

• An urge to feel something

• Changes in sleeping or eating patterns

• Increased use of alcohol or drugs.

1. Identify Warning Signs

Identify the early warning signs that indicate you are moving towards a crisis.

• physical symptoms, such as rapid heartbeat, sweating, or shaking

• emotional symptoms, such as feeling overwhelmed or having racing thoughts

1. List Your Coping Strategies

List the coping strategies that have worked for you in the past.

• Talking to a trusted friend or family member

• Engaging in exercise

• Mindfulness practices

• Listening to music

• Drawing or painting

• Journaling 

1. Develop Your Support Network

Identify the people who can support you during a crisis. Make sure you have their contact information readily available.

• Family Members

• Friends

• Neighbors

• Mental health professions

• Crisis hotline 

1. Develop a Safety Plan

Develop a specific safety plan that outlines the steps you will take during a crisis. This could include strategies such as;

• Removing yourself from the situation

• Contacting a support person

• Seeking professional help

1. Review and Update Your Plan

Regularly review and update your safety plan as needed. It is essential to keep your plan up-to-date with your current coping strategies, support network, and contact information.

1. Practice Your Plan

Practice your safety plan with a trusted support person. Role-play a crisis situation and practice implementing your safety plan. This can help you feel more prepared and confident during an actual crisis.

We have provided a link to a printable safety plan:

https://safety-plan-template.pdffiller.com/?keyword=&campaignid=18011702335&adgroupid=&gclid=Cj0KCQjwxYOiBhC9ARIsANiEIfZ2A_EpIpdsxHm3dAFq4J8lT_9gaCkeSaPt6AiCto5CpGI0FMlyPT4aAn3YEALw_wcB

It is important to remember that a safety plan is not a one-size-fits-all solution. It should be personalized to your specific needs, triggers, and coping strategies. Additionally, if you are experiencing a crisis or emergency, it is essential to seek professional help immediately. A safety plan is a proactive approach that can help you manage and prevent crises, but it should not replace professional care.