Staying safe

If you suffer from depression, a safety plan may be an important tool to help you keep things from getting worse during a low period.

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A safety plan is a plan you make for yourself, and generally starts with a list of warning signs that things might not be okay. Such items could include low mood, not wanting to get out of bed, suicidal thoughts, or negative images, to name a few.

Next on the safety plan could be things you can do that make you feel better. It could be something as simple as having a bath or shower, a hobby, exercise, mediation or fresh air. Then comes people you can talk to, such as friends or family. Include their phone numbers to make it easy. Add another category for other people you can talk to, such as counselors, doctors and someone on a crisis support line.

List what you can do to make your environment safe, like giving medications to someone else, or removing sharp objects. Keep your safety plan in a place you will remember and can get to easily. Include somewhere you can go to be safe.

Another item to add is what reasons you have for living. Remind yourself why you should go on living. If you feel you need to go to the hospital and have no way to get there, call 911.

A section you could add is the things you do when you are well. An example might be that you put on make-up, or feed your pets.

If you notice you are starting to feel unwell, use your safety plan to help yourself cope. If your safety plan is not working, seek medical help. Give copies of your safety plan to someone close to you, your counselor, or anyone else who might be involved in helping you.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.