Sincerely Blog

Building a Safety Plan to Prevent Relapse into Self-Harming Behaviors

A serene and hopeful image of a young person sitting on a windowsill, gazing at a glowing sunrise. Their posture is relaxed with a subtle smile, suggesting optimism and calmness. A small table nearby holds a journal, a cup of tea, and a small plant, symbolizing tools for coping and healing. The scene is bathed in soft, warm light filtering through curtains, creating a safe and inviting atmosphere that conveys a sense of renewal and hope for recovery.

Self-harming behaviors can be difficult to overcome, but creating a personalized safety plan provides the tools you need to stay on track and handle tough moments effectively. Follow these step-by-step strategies to build a safety plan tailored to your needs.

1. Recognize Your Triggers

Understanding your triggers is the foundation of a strong safety plan. These are specific situations, emotions, or thoughts that may lead to self-harm urges.

  • Common Triggers: Stress, loneliness, rejection, shame, or anger.
  • Action Step: Identify and document your triggers. Examples:
    • Feeling isolated after a disagreement with a loved one.
    • Overwhelmed by work or academic deadlines.

2. Explore Safe Coping Mechanisms

Healthy coping strategies can replace self-harming behaviors and help you process emotions safely.

  • Physical Activities: Running, yoga to release energy.
  • Creative Outlets: Drawing, journaling, or playing music to express feelings.
  • Grounding Techniques: Practice mindfulness, such as deep breathing or sensory grounding exercises.
    Example: Notice five things you see, four you can touch, three you hear, two you smell, and one you taste.

Action Step: Experiment with coping strategies during calm moments to build confidence in using them during emotional distress.

3. Build Your Support Network

Having a reliable support system is critical during challenging times.

  • Personal Connections: Trusted friends, family, or mentors.
  • Professional Help: Therapists, counselors, or helplines.
  • Community Resources: Local support groups or online platforms like Sincerely for anonymous sharing.

Action Step: List support contacts in your plan, including names and phone numbers.
Example:

  • Jane (Best friend): XXX-XXX-XXX
  • Crisis Text Line: Text HOME to 741741
  • Lifeline: Call or text 988

4. Create a Safe Environment

Reducing access to harmful tools is a proactive step toward safety.

  • Action Step: Remove or lock away tools that could be used for self-harm. Replace them with safe alternatives.
    Examples:
    • Use ice cubes on your skin instead of cutting.
    • Snap a rubber band on your wrist to release tension.

5. Develop a Personalized Crisis Response Plan

Prepare actionable steps to take when you feel the urge to self-harm.

  • Step 1: Acknowledge the urge and name it. Example: "I feel like self-harming because I am stressed."
  • Step 2: Use a grounding or distraction technique.
  • Step 3: Reach out to your support network.
  • Step 4: Reflect on affirmations like, "This feeling is temporary. I’ve overcome this before."

6. Define Your Reasons for Recovery

Staying connected to your motivations can inspire you to stay safe.

  • Examples:
    • "I want to feel proud of myself."
    • "I don’t want to hide scars anymore."
    • "I deserve happiness and healing."

Action Step: Display your reasons where you’ll see them daily, such as on your phone’s wallpaper or a note on your mirror.

7. Practice Self-Compassion

Setbacks are part of the healing journey and provide opportunities to strengthen your safety plan.

  • Action Step: After a relapse, reflect on what triggered it and adjust your safety plan to prevent future occurrences.

8. Regularly Review and Update Your Plan

Your safety plan should evolve as your needs change.

  • Action Step: Schedule monthly check-ins to refine your coping mechanisms, update contact lists, and ensure your plan aligns with your current challenges.

Sample Safety Plan Template

Use this template to organize your personalized safety plan:

  • Triggers: [List personal triggers]
  • Coping Mechanisms: [List effective strategies]
  • Support Network Contacts: [Name and contact info for trusted people/services]
  • Crisis Steps: [Write your personalized response steps]
  • Reasons for Recovery: [Document personal motivations]
  • Affirmations: [Add uplifting phrases or reminders]

Key Reminder: You’re Not Alone

If you feel overwhelmed, seek immediate help from crisis lines, therapists, or support networks. Reaching out is a sign of strength, and you deserve support and care. 💙

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