A safety plan isnt about being in crisis right now. It's about being prepared for the possibility of one. Think of it like a fire escape plan — you create it when things are calm, so it is ready when you need it. Research shows that having a safety plan significantly reduces the risk of suicide attempts, and it is one of the first things a mental health professional will help you create.

The Stanley-Brown Safety Planning Intervention

The most widely used safety planning framework was developed by Barbara Stanley and Gregory Brown. It's been validated in multiple clinical trials and is recommended by mental health organisations worldwide, including in Australia. Unlike a "no-suicide contract" (which research has shown doesnt work), a safety plan is a practical, personalised set of strategies that you work through in order when a crisis begins to develop.

The key insight is that suicidal crises are usually temporary — they peak and then pass. A safety plan helps you survive the peak by giving you concrete actions instead of relying on willpower alone when your thinking is most distorted.

The 6 Steps

Step 1: Warning Signs. What thoughts, feelings, moods, images, or situations tell you that a crisis might be developing? These are your early signals. For some people it is withdrawal from friends. For others it is a specific thought pattern, a change in sleep, or a sense of numbness. Knowing your warning signs means you can start using the plan earlier, when it is most effective.
Step 2: Internal Coping Strategies. Things you can do by yourself, without contacting anyone, to take your mind off the crisis. These might include going for a walk, taking a shower, listening to a specific playlist, doing a breathing exercise, cleaning your space, or doing something physical. The goal is distraction and self-regulation — giving the crisis time to pass.
Step 3: People and Places for Distraction. People you can reach out to for social contact (not necessarily to talk about the crisis — just to be around someone), and places you can go. A family member's house, a café, a public space. The point is to change your environment and break the isolation that makes crises worse.
Step 4: People You Can Ask for Help. These are people you trust enough to say "I'm not doing well" to. Write their names and phone numbers. Having the numbers pre-loaded removes a barrier — when you're in crisis, even looking up a phone number can feel impossible.
Step 5: Professional Support. Your GP's name and number, your psychologist if you have one, and crisis helplines. In Australia, this includes Lifeline (13 11 14), Suicide Call Back Service (1300 659 467), and Emergency (000).
Step 6: Making the Environment Safe. If there are things in your environment that could be used for self-harm, this step is about reducing access — giving medications to a trusted person, removing certain items, or identifying a safe place to go. This is not about shame. It's about recognising that reducing access to means during a temporary crisis is one of the most effective suicide prevention strategies there is.

Why Write It Down?

When you're in a crisis, your thinking narrows. Psychologists call this "cognitive constriction" — your brain loses its ability to see options, and everything feels permanent and hopeless. A written plan bypasses this. You dont have to think. You just follow the steps. That's why it works — it does the thinking for you when you cant.

Who Should Have One?

Safety plans aren't just for people who are actively suicidal. They're useful for anyone who has experienced dark thoughts, even briefly. They're useful for people going through a difficult period — a breakup, job loss, grief, chronic illness — where a crisis could develop. And they're useful for people who support others, because understanding the framework helps you help someone else.

Sharing Your Plan

A safety plan works best when at least one other person knows about it. That might be a partner, a close friend, a parent, or a therapist. You dont need to share every detail — just letting someone know "I have a plan, and you're in Step 4" can be enough. It also means that if you cant follow the plan yourself, someone else can help guide you through it.

Create Yours Now

Our Safety Plan tool follows the Stanley-Brown 6-step framework. It saves to your device only — completely private. You can print it, keep it on your phone, or share it with someone you trust. It takes about 10 minutes, and it could be the most important 10 minutes you spend on your mental health.