If You’re in Immediate Danger — Please Read First
If you feel like you might act on thoughts of suicide right now, your safety comes first.
Call 911 (or your local emergency number).
Go to the nearest emergency room.
U.S.: Call or text 988 (Suicide & Crisis Lifeline — free, confidential, 24/7).
Outside the U.S.: Find local crisis support at https://findahelpline.com
👉 You do not have to explain everything perfectly.
Saying “I’m not safe” is enough.
A Simple Plan to Help You Stay Safe During Overwhelming Moments
This guide is here for one reason: to help you stay alive during the hardest moments.
If you're reading this while feeling overwhelmed, pause with me for a second. You do not have to solve everything right now. We are just focusing on staying safe.
🧠 What Is a Suicide Safety Plan?
A suicide safety plan is a step‑by‑step guide you create ahead of time so you know what to do if things start to feel unsafe.
It is not about punishment.
It is about buying time until the wave passes.
Keep this plan somewhere easy to find:
In your phone
In your wallet
In your journal
On your fridge
Step 1️⃣ — Notice Your Warning Signs
These are early signals that tell you things are starting to feel unsafe.
Common warning signs:
Feeling hopeless or trapped
Heavy guilt or shame
Thoughts like “I can’t do this anymore”
Pulling away from people
Feeling numb or emotionally overwhelmed
Your personal warning signs:
Being able to recognize these signs early gives you power.
Step 2️⃣ — Things You Can Do on Your Own to Calm Down
These are simple actions to help slow things down before reaching out to others.
Try one of these:
Slow breathing: Inhale 4 seconds, hold 2, exhale 6
5‑4‑3‑2‑1 grounding:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Listening to calming music
Taking a shower or short walk
Holding something comforting (blanket, pet, warm drink)
You do not have to feel better instantly.
You just need to lower the intensity slightly.
Your go‑to strategies:
Step 3️⃣ — People & Places That Help You Feel Safer
When things feel heavy, you don’t have to carry it alone.
People you can call, text, or visit:
Name / Phone: ___________________________
Name / Phone: ___________________________
Name / Phone: ___________________________
Safe places you can go:
Emergency room: ___________________________
Crisis center: ___________________________
Another safe place: _______________________
Even sitting near other people (a café, meeting, public space) can reduce isolation.
Step 4️⃣ — Professional Support & Hotlines
These supports exist for moments just like this.
United States:
📞 Call or text 988 (24/7, free, confidential)
All Countries:
🌍 Find local crisis support at:
https://findahelpline.com
Therapist / counselor: _____________________
You do not need to be “at your worst” to reach out.
Reaching out early is strength.
Step 5️⃣ — Make Your Space Safer
If possible, move away from anything you could use to hurt yourself.
Lock up or remove medications, sharp objects, or weapons
Ask someone you trust to hold onto certain items temporarily
Create physical distance from anything that increases risk
This is about buying yourself time, not punishment.
Intense emotions rise and fall.
Time creates safety.
Step 6️⃣ — Reasons to Stay
Even small reasons matter.
You do not need to feel hopeful.
You only need to be willing to pause.
Examples:
People you care about
Your recovery journey
A pet, favorite place, or routine
Curiosity about what could still change
Your reasons:
Small reasons count.
Step 7️⃣ — Make a Simple Promise to Yourself
Say (or write):
“When I feel unsafe, I will use this plan.
I will reach out for help before acting on these thoughts.”
Keep this promise visible.
🌱 Gentle Reminder
Thoughts of suicide are signals of pain — not failure.
You are not weak for feeling this way.
You are overwhelmed.
This plan is here to help you get through the hardest moments, one step at a time.
🔗 Recovery Tools That May Help
You do not have to do this alone inside Sober Sidekick either.
Tap into support:
👉 Post in the Community Feed — Let members know you’re struggling
👉 Direct Message a Trusted Connection
👉 Explore Recovery Resources inside the app
👉 Attend a Virtual or Local Meeting
Connection reduces risk. Isolation increases it.
⚖️ Important Medical & Legal Disclaimer
This safety plan is for educational and supportive purposes only. It is not a substitute for professional medical, psychiatric, or emergency care.
If you are experiencing thoughts of suicide or believe you may act on them, contact emergency services or a crisis hotline immediately.
Sober Sidekick does not provide medical or psychiatric treatment. Always consult a qualified healthcare professional for diagnosis, treatment, or personalized care.
If you are in immediate danger, call your local emergency number now.