Below you will find a Personal Safety Plan and Alternatives to Self-Harm and Cutting Plan. Feel free to read and make notes from this page or you can also download a printable copy of the Personal Safety Plan Sheet and the Alternatives to Self-Harm and Cutting Plan for yourself.
This is a personal safety plan you can work on as a way to cope when you are having thoughts of suicide or self-harm. You can download a PDF file of the Safety Plan, or you can write your ideas on a piece of paper, then place it in a safe place you will remember. If you are beginning to feel that you are having thoughts of harming yourself or suicide, you can read what you have written, and it may be of help in a time of need.
This is a personal safety plan you can work on as a way to cope when you are having thoughts of suicide or self-harm. You can download a PDF file of the Safety Plan, or you can write your ideas on a piece of paper, then place it in a safe place you will remember. If you are beginning to feel that you are having thoughts of harming yourself or suicide, you can read what you have written, and it may be of help in a time of need.
What are some things that you can recognize in yourself which can remind you to use this safety plan? For example, any thoughts, emotions, or behaviors that may be a warning that a crisis is developing.
Examples: racing thoughts, feeling hopeless, feeling sad or down, feeling depressed, thoughts of cutting, stressful events
What can you do to make sure that your environment is safe?
Examples: removing any weapons, pills, or other objects which could pose a health or safety risk, holding a soft or harmless object to keep hands busy.
What are some internal coping strategies that you can use?
Examples: meditate, exercise, listen to music, watch a movie/tv show/youtube, writing, etc.
Who are some people that you know or organizations you can call to either talk about this with you, or distract you?
Examples: LGBT National Help Center, Suicide Prevention Lifeline, therapist, school counselor, teacher, trusted friends or family members.
Example Suicide Hotline: 1-800-SUICIDE or 988
Example: LGBT National Hotline: 1-888-843-4564
Example: Trevor Project: 866-488-7386
Where are some safe places that you can go to either get help or distract you?
Examples: a local coffee shop, library, local mall, taking a walk (in a safe place at a safe time), local LGBT community center, support group, social group, etc.
Some people cut or self-harm to try to cope with pain or strong emotions, intense pressure, or upsetting problems. It may be a way to have control in a situation where someone can feel helpless. It can be a way to express pain that can’t be put into words. It can be a way to feel something (even if it’s pain) at a time when one is having trouble being able to feel anything at all.
The relief that comes from self-harm does not last long. It can quickly be followed by feelings like guilt or shame. It can become addictive.
It’s possible to hurt yourself badly. Finding coping techniques or finding other outlets can help in times when a person feels the need to cut.
Below are lists of ideas to focus on, instead of self-harming
Start a journal/blog/vlog
Write a story or poetry
Compose music
Paint/draw/color
Play a musical instrument
Scribble on paper
Create something in clay
Sing
Talk to yourself
Build/craft something
Exercise
Punch a pillow
Throw socks
Use a stress ball
Make noise/scream as loud as you can (in a safe or private space)
Squeeze clay
Stomp your boots
Instead of cutting, cover yourself in band-aids
Write the names of special people or thoughts on your arms
Tear up an old newspaper
Draw slash lines on paper
Take a warm shower or bath
Pet or cuddle a dog or cat
Wrap yourself in a blanket
Massage your neck, hands, or feet
Listen to calming music
Hug a pillow or stuffed animal
Paint your nails
Watch a favorite movie
Re-read a favorite book
Go for a nice walk
People watch
Count ceiling tiles or lights
Meditate
Talk to friends
Take a COLD shower
Hold ice in the crook of your leg or arm
Chew something strong like chili, lemon, or peppermint
Snap a rubber band on your wrist for brief periods of time
Focus deeply on a piece of chocolate as you eat
Blow up a balloon and pop it
Connect online with help forums
Concentrate on things that have made you happy in the past
Perform 1 act of kindness
Volunteer somewhere
Pay someone a compliment
Pay it forward
You know yourself best, so take a few moments to breathe and think about things that may have helped you in the past to calm down. Write them down so you can remember them when you are feeling stressed.
