Step 1: My Warning Signs
Thinking about it, under what circumstances do you usually start to feel pain? What thoughts, emotions, or behaviors are warning signs?
Step 2: Internal Coping Strategies
There are many things you can do by yourself to help shift your focus away from problems. Here are a few ideas: * **Engage in a hobby:** Lose yourself in something you enjoy, like reading, painting, playing a musical instrument, knitting, or building models. * **Exercise:** Go for a walk, run, bike ride, or do some yoga. Physical activity can be a great way to clear your head. * **Listen to music or a podcast:** Choose something uplifting, calming, or engaging that can occupy your mind. * **Watch a movie or TV show:** Immerse yourself in a story or find something that makes you laugh. * **Meditate or practice mindfulness:** Focus on your breath or your senses to bring yourself into the present moment. * **Journal:** Write down your thoughts and feelings. Sometimes getting them out on paper can help you process them and create distance. * **Do a puzzle or play a game:** Crossword puzzles, Sudoku, jigsaw puzzles, or even a solo video game can demand your attention. * **Cook or bake:** The process of following a recipe and creating something can be very absorbing. * **Clean or organize:** Tidying up your physical space can sometimes lead to a tidier mental space. * **Learn something new:** Watch a documentary, take an online course, or read about a topic that interests you.
Step 3: Social Contacts & Distracting Places
People or places that can help you get distracted and temporarily forget what's bothering you.
Step 4: People I Can Ask for Help
Who can you contact when you feel you need help? Please write down their names and phone numbers.
Step 5: Professional Resources
If the crisis escalates, who can be contacted for professional resources?
Step 6: Making the Environment Safe
What are some ways to make your environment safer?
Step 7: Reasons for Living
What things make you feel like life is still worth living?
存下我的安全計劃
My Safety Plan
Why save it?
Creating a Safety Plan and reviewing it regularly
can remind you how to help yourself get through moments of crisis.
Save the result image and keep it somewhere you can easily see,
and if you want to adjust anything, you can edit it at any time.