Self-Harm Prevention & Self-Care
Life can get stressful and we want to make sure you have some tools for your own self-care. Below you will find a
Personal Safety Plan and Alternatives to Self-Harm and Cutting. Feel free to read and make notes from the page or you can also download a printable copy of the Personal Safety Plan Sheet and the Alternatives to Self-Harm and Cutting for yourself.
Personal Safety Plan and Alternatives to Self-Harm and Cutting. Feel free to read and make notes from the page or you can also download a printable copy of the Personal Safety Plan Sheet and the Alternatives to Self-Harm and Cutting for yourself.
This is a personal safety plan you can work on as a way to cope when you are having thoughts of suicide or self-harm. You can download a PDF file of the Safety Plan (or click here), or you can write your ideas on a piece of paper, then place it in a safe place you will remember. If you are beginning to feel that you are having thoughts of harming yourself or suicide you read what you have written now, and it may help in a time of need.
Step 1: What are some things that you can recognize in yourself which can remind you to use this safety plan? For example, any thoughts, emotions, or behaviors that may be a warning that a crisis is developing.
Examples: racing thoughts, feeling hopeless, feeling sad or down, feeling depressed, thoughts of cutting, stressful events
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 2. What can you do to make sure that your environment is safe?
Examples: removing any weapons, pills or other objects which could pose a health or safety risk, holding a soft or harmless object to keep hands busy.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 3. What are some internal coping strategies that you can use?
Examples: meditate, exercise, listen to music, watch a movie/tv show/youtube, writing, etc.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 4. Who are some people that you know or organizations you can call to either talk about this with you, or distract you?
Examples: LGBT National Help Center, Suicide Prevention Lifeline, Emergency services, 911, therapist, school counselor, teacher, trusted friends or family members.
Example Suicide Hotline: 1-800-SUICIDE
Example: LGBT National Hotline: 1-888-843-4564
Example: Trevor Project: 866-488-7386
1. ______________________ Phone: ________________
2. ______________________ Phone: ________________
3. ______________________ Phone: ________________
4. ______________________ Phone: ________________
5. ______________________ Phone: ________________
Step 5: Where are some safe places that you can go to either to get help or distract you?
Examples: Distracting safe places: a local coffee shop, library, local mall, taking a walk (in a safe place at a safe time)
Places to get help: local LGBT community center, support group, social group, etc.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 1: What are some things that you can recognize in yourself which can remind you to use this safety plan? For example, any thoughts, emotions, or behaviors that may be a warning that a crisis is developing.
Examples: racing thoughts, feeling hopeless, feeling sad or down, feeling depressed, thoughts of cutting, stressful events
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 2. What can you do to make sure that your environment is safe?
Examples: removing any weapons, pills or other objects which could pose a health or safety risk, holding a soft or harmless object to keep hands busy.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 3. What are some internal coping strategies that you can use?
Examples: meditate, exercise, listen to music, watch a movie/tv show/youtube, writing, etc.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Step 4. Who are some people that you know or organizations you can call to either talk about this with you, or distract you?
Examples: LGBT National Help Center, Suicide Prevention Lifeline, Emergency services, 911, therapist, school counselor, teacher, trusted friends or family members.
Example Suicide Hotline: 1-800-SUICIDE
Example: LGBT National Hotline: 1-888-843-4564
Example: Trevor Project: 866-488-7386
1. ______________________ Phone: ________________
2. ______________________ Phone: ________________
3. ______________________ Phone: ________________
4. ______________________ Phone: ________________
5. ______________________ Phone: ________________
Step 5: Where are some safe places that you can go to either to get help or distract you?
Examples: Distracting safe places: a local coffee shop, library, local mall, taking a walk (in a safe place at a safe time)
Places to get help: local LGBT community center, support group, social group, etc.
1. ______________________
2. ______________________
3. ______________________
4. ______________________
5. ______________________
Personal Safety Plan
Alternatives to Cutting and Self-Harm
Some people cut or self-harm to try to cope with pain or strong emotions, intense pressure or upsetting problems. It may be a way for them to feel control in a situation they feel helpless in. It can be a way to express pain they can’t put into words. It can be a way to feel something (even if it’s pain) at a time they are having trouble being able to feel anything at all.
The relief that comes from self-harm does not last long. It can quickly be followed by feelings like guilt or shame. It can become addictive.
It’s possible to hurt yourself badly.
Finding coping techniques or finding other outlets can help in times a person feels the need to cut.
Below are lists of ideas to focus on instead of self-harming
To express pain/intense emotions:
-Draw/Paint/Color
-Start a Journal/blog/vlog
-Write a story or poetry
-Compose music
-Play a musical instrument
-Scribble on paper
-Create something in clay
-Sing
-Talk to yourself
-Build/Craft something
To release tension or vent anger:
-Exercise
-Punch a cushion
-Throw socks
-Use a stress ball
-Make Noise/Scream as loud as you can
-Squeeze clay
-Stomp your boots
-Instead of cutting, cover yourself in band-aids
-Write the names of special people or thoughts on your arms
-Tear up an old newspaper
-Draw slash lines on paper
To calm or sooth yourself:
-Take a hot shower or warm bath
-Pet or cuddle a dog or cat
-Wrap yourself in a blanket
-Message your neck, hands or feet
-Listen to calming music
-Hug a pillow or stuffed animal
-Paint your nails
-Watch a favorite movie
-Re-read a favorite book
-Go for a nice walk or drive
-Sit in a cafe and people watch
-Count ceiling tiles or lights
-Meditate
Because you feel disconnected/numb:
-Talk to friends
-Take COLD shower
-Hold Ice in the crook of your leg or arm
-Chew something strong like chili, lemon or peppermint
-Snap a rubber band on you wrist for brief periods of time
-Focus deeply on a piece of chocolate as you eat
-Blow up a balloon and pop it
-Talk to a therapist or counselor
-Connect online with help forums
-Concentrate on things that have made you happy in the past
Things that inspire you and to focus on instead of self-harm:
-Listen to music
-Read a new book
-Watch a youtube personality that inspires you
-Cook/Bake
-Eat your favorite foods
-Perform 1 act of kindness
-Memorize a song
-Volunteer somewhere
These are just a sample of things you might be able to do. You know yourself best of all, take a few moments to breathe and think about things that may have in the past helped you calm down. If you can think of things, write them down so you can remember them when you are feeling stressed.
