Hey everybody.
Happy Thursday.
Now, just like I said in Monday's video,
this week is Suicide Prevention Week.
So, today we will be talking about creating a safety plan.
Now, I create these all the time
with my patients in my practice
but you can create your own right now.
Because if you've ever had suicidal thoughts
or if you've suffered from depression,
this is a good thing to have on hand.
And yes, I know I've created one of these videos way back
in the past but that was back in 2013
and man, is it ever cringy.
So here is a fresh take.
And before I forget, this week I'm also adding
the donate button to both of my videos
to help raise money for Crisis Text Line.
If you don't know, Crisis Text Line is a non-profit
that provides free, 24/7 and confidential support
for those who are in crisis, all via text messaging.
Your generous donation allows them to help individuals
in crisis and save lives each and every day.
So, hit that donate button now to support.
And if you are currently in crisis
or just wanting to talk to someone,
you can reach out to the Crisis Text Line now
by texting BEGIN to 741 741 if you're in the US.
But if you are in Canada, text CONNECT to 686 868.
And in the UK, you can text SHOUT to 852 58
or call your local suicide hotline,
and I'll put a link to those in the description.
Okay, now, let's put our safety plan together.
The first thing I want to address
is that these should be completed
when we're not actively suicidal
because it can be so hard to come up
with any of the resources or tools
when we're feeling completely hopeless and helpless.
Also, be realistic with yourself.
Make your tools and resources things
that you'll actually do,
not just things that you think would be helpful, okay?
We need to know that they've helped us in the past
or we've used them before and it made us feel good.
Make sure those are the things that we add, okay?
'Cause that way, our safety plan will really work.
Which is super important.
Oh, and if you would prefer to work with a template
so you can just print it out, fill it out,
simply Google safety plan for suicide,
and they will pop up right up!
Trust me, I already did it.
I checked it out for you, just to make sure.
Still works.
And I'll even link one in the description too,
just to make it easy.
Okay, the first step in creating a safety plan
is to start noticing your own symptoms.
What do we need to look out for?
When does this plan need to be used?
I know this may sound kind of silly,
but if we don't know what our own unique symptoms are
and write them down, we can try to talk ourselves
out of using the safety plan or even getting help at all.
So think about it.
Is it when we've been sleeping for 16 plus hours a day?
Maybe we start canceling plans with friends,
not making it to work on time, or at all.
Thinking about death most of the day.
Maybe not showering for more than three days.
Maybe you start drinking alcohol
or abusing some substances more.
Really take your time and consider
what it feels like for you.
And if you can, try to come up
with some early warning signs.
Kind of the earlier the better.
Like for example, maybe it all starts
with you not sleeping well for a few days
or making an excuse to drink on a work night
when you normally wouldn't.
For one of my patients, it was her struggle to do laundry.
That was her early sign.
She would have it build up
until she literally would consider buying new clothes
so that she didn't have to clean her old ones.
So, consider what that early warning sign
or signs are for you and write these down
at the top of your plan so you know when you need to use it.
Next up, I want you to come up
with some coping skills that help you.
This could be meditation, journaling, exercise,
filling out impulse logs, playing music.
I have an entire video dedicated just to this.
So, you can click the link in the description
if you need help coming up with these
or you can search.
It's just called 25 coping skills, Kati Morton.
It will pop right up.
But make sure you add some things
that can be done any day or time
so that you don't find yourself up at three a.m.
without any tools or resources to help you.
And these could be things like the Crisis Text Line
or other online resources or apps that can help.
Or even some videos of mine that you find helpful
and get your mind off of all that you may be feeling.
It can take up to five healthy coping skills
to replace one unhealthy urge.
So, keep at it and make sure you have
at least 10 coping options on your list.
Don't worry, I offer 24 in my other video
and the comments are filled with many, many others.
Next, I want you to come up with some people
you can reach out to.
And yes, I would still count Crisis Text Line,
suicide hotlines and support groups online,
but let's try to come up with some people
that we know in real life.
Like your friends, family, therapist or psychiatrist.
Make sure you write down their numbers or emails
or usernames into your safety plan.
And I know you're thinking,
Kati, it's all saved in my phone.
Why do I have to use my brain
or write it down in real life?
It's not necessary.
Well, because you never know.
Your phone may be about to die or already died
or in another room and the energy it takes
for you to get up and go to the other room
prevents you from reaching out.
So put it on your safety plan!
Go old-school.
Write it out, okay?
Oh, and if you're adding in your therapist
or other mental health professional,
make sure you write down their emergency line
or other ways of getting ahold of them when you need to.
They might have an emergency pager.
We're old-school like that sometimes.
So, make sure you have that information in there.
And I know I talk a lot about boundaries between you
and your therapist but that doesn't apply here.
When you are in crisis and it's an emergency situation,
it's okay to call them, text them, email them, whatever.
And you should let them know
that you're struggling as soon as possible.
And as a side note, I also have my patients,
when I'm creating these in session with them,
in between each section, I have them add something in there
where they wait for 30 minutes.
I know that sounds weird but I do this
because sometimes when we're feeling hopeless or impulsive,
we just have to try a healthy skill
and then wait for the urge to pass.
30 minutes, in my experience, usually does the trick.
And next, I want you to write down five reasons or more,
but at least five, that you want to live.
This is usually
really, really, really, really hard for people.
But think about the things you want to see,
the places you want to go,
goals you have,
or even goals you used to have, for your life.
Or, even the fact that your dog or cat or guinea pig or bird
will be lost without you.
Now, this may be easier to do in therapy.
A therapist can help you come up with reasons
that you want to live and ask questions
that prompt some thought.
But if you're creating this on your own,
just consider the people who care about you
or check in on you and add them in as reasons.
And then try to come up with at least one thing
that you've always wanted to do.
Next up, write down how you can make yourself safe.
This is really important.
This could be calling your therapist
and at your next appointment,
you give them your stashed pills.
Or, maybe you just need to stay at a friend's house.
It could even be as complicated as going
to an animal shelter and offering to foster a cat or dog.
I had a patient actually do that a few years ago.
And of course, she ended up adopting the dog.
He was so cute.
But that dog also helped save her life.
So consider what you could do to get you away from the thing
that you're thinking of using to take your own life
and put that in this portion of your safety plan.
And finally, what do you do if you still don't feel safe?
And this is gonna be the hardest.
And that's why so much earlier on
we had you reach out to someone you know in real life.
Because if you've gotten this far in your safety plan
and still need help,
they may have to take you to the hospital,
or for an emergency session with your therapist.
And while this is our last resort,
and hopefully the other things have made you feel better,
we still need to have a plan for this.
Maybe in this part you put, call 911.
Or possibly, tell your therapist
you need an emergency phone session.
Consider what options you have for where you live
and how you can make yourself feel safe.
And add that into this section.
Now that you've put all the time and effort
into creating this plan,
make sure you keep it somewhere you can easily access.
Maybe there's a copy of it on your phone.
One at home and one in your car, or at school or work.
I just want to make sure
that whenever you need it, it's there.
I hope this was helpful and you were able
to follow along and create your own safety plan.
And if you do, and you're open to sharing,
please take a photo of it and tag me in it, so I can see.
Also, if you have any other helpful tips or sections
that you added into your safety plan, please let me know
in those comments down below.
And don't forget to hit that donate button
and help out Crisis Text Line,
and I will see you next time.
Bye.
(smooth jazz music)