Crisis Support and Safety Plans

My Own Survival / Safety Plan

It can help to make your own plan for what to do when things feel really bad or overwhelming.  Try to find a time when you are feeling calm to make your plan.  You could ask a friend or a health professional, like myself, to help you to write it.  Write your answers to each question.  Be really honest with yourself about what you need and what works for you.  There are some examples below to help you think of different ideas that you can ask yourself in creating a safety plan for yourself:

• My reasons for living / hope are: ..........

For example: people, pets, hobbies, special interests, hopes and beliefs.

• What are my warning signs that I'm heading for a suicidal / mental health crisis? ..........

For example: thoughts, behaviours or situations - isolating myself, arguing with a loved one, feelings of hopelessness, sleeping excessively or being unable to sleep.

• What works to help me cope with how I feel? ..........

For example: distraction or relaxation - exercise, watching TV / You Tube, breathing exercises.

• Which people and places help to distract me from the way I feel? ..........

For example: friend (name and phone number), library, coffee shop, park - be specific about what and where.

• Who can help me when I feel I'm in a crisis? ..........

For example: if I was to say how I feel, who would I want to help me - mum / partner / friend - be specific and add numbers.

• Which professionals and agencies can help me when I feel I'm in crisis? ..........

For example: any healthcare professionals involved in my care, Samaritans, crisis text or phone line - list names and numbers.

• How can I make my environment safer? ..........

For example: give my medication / tablets to a friend for safe keeping, remove things I might use to harm myself from my home.

• What will help me get through right now? ..........

For example: photo of a special person / photo of yourself as a little child, photo of your pet, photo of your safe place you may have drawn or imagined during creative counselling, breathing exercise, remind myself my intense feelings won't last.  (also click here to look at suggested grounding techniques you could try).

• List your GPs number .............................
• List other important emergency numbers and say I can call? .........................
• If I am concerned about how I feel, I will keep myself safe by..............................
   

Have this information either on your phone or written or typed out next to your phone at home ready to be used when you need it.

For more information on Safety Plan please visit http://stayingsafe.net from suicidal thoughts - 4 mental health ltd where you can find additional advice on how to develop your safety plan.

Mental Health and Suicide Support:

Samaritans

Telephone Number 116 123

operates a 24-hour service available everyday of the year. If you prefer to write down how you are feeling, or if you are worried about being overheard on the phone, you can email Samaritans at

jo@samaritans.org

Mental Health Helpline for Wales

Provides a Wales-wide 24/7 mental health multi-channel contact service for all ages.  Call 111 and select option 2.

Campaign Against Living Miserably (CALM)

Telephone Number 0800 585858

5pm to Midnight every day

Childline

Telephone Number 0800 1111

Runs a helpline for children and young people under 19 in the UK. Calls are free and the number won't show up on your phone bill.

PAPYRUS

Telephone Number 0800 068 4141 - 9am to Midnight

Text 07860 039967

Email pat@papyrus.uk.org

Is an organisation supporting teenagers and young adults under 35 who are feeling suicidal.

Mind Cymru

Telephone Number 02920 395 123

Is a charity providing advice and support to empower anyone experiencing a mental health problem. They campaign to improve services, raise awareness and promote understanding.

Shout Crisis Text Line

Text SHOUT to 85258 - For everyone

Young Minds Crisis Messenger

Text YM to 85258 - For people under 19.

SOS Silence of Suicide

Telephone Number 0300 1020 505 - 4pm to Midnight everyday

Email: support@sossilenceofsuicide.org

Bullying UK

is a website for both children and adults affected by bullying.

You can also talk to:

• Your GP
• Call 111 out of hours - they will help you find the support and help you need.
• Contact the Mental Health Crisis Team: Ysbyty Glan Clwyd Psychiatric Liaison 01745 448719
• Call your Community Mental Health Teams between 9am and 5pm if you are already registered with them or ask your GP to refer you to one in your area:
• CMHT - Hafod - Rhyl - 03000 856282
• CMHT - Tim Dyffryn Clwyd - Denbigh - 03000 850041
• CMHT - Nant-y-Glyn - Conwy - 03000 850049
• CMHT - Aston House - Deeside - 01244 834921
• CMHT - Pwll Glas - Mold - 03000 850007