Creating a safety plan is done by writing a list of all the things you can do to get through during a tough time of feeling really low or suicidal.

If you, or someone you know, is suicidal and unable to keep themselves safe, there are several things that you can do in the moment to help you get through.

Remember, the feelings will eventually pass. Think of it like changing gears when driving a manual transmission. There are several gears, you just have to find the one that will work for you in the moment to help you calm down and feel better.

Writing the list when you are not upset can be very helpful so that you are thinking clearly.

The list should include things such as:

• Listening to comforting music
• Going for a walk
• Cleaning
• Calling the crisis line at 604-872-3311
• Calling a friend
• Taking a shower

Share your list with a friend if you think it would be helpful. Add anything you can think of that might help you calm down or take your mind away from upsetting thoughts.

Keep a hard copy of your list somewhere accessible. You will want to be able to read it when you need it.

Other options you may need to know about are going to an emergency room at the nearest hospital. You can tell them you feel you are in imminent danger and they can admit you until you get stabilized. If you are unable to get yourself, or your friend, to a hospital, calling 911 is also an option. As uncomfortable as acting in this type of way might be, it might be a last resort option in a time of need.

Also, please keep in mind that eating as healthily as possible and getting some exercise are the 2 best things you can do to help your mood.

Do your best to take good care and get in touch if you would like help through counselling.