Life can bring moments of deep stress, emotional pain, or crisis—and during those times, it can be incredibly hard to think clearly. When emotions feel overwhelming, even simple decisions can seem impossible. That’s why having a safety plan can make such a difference. A safety plan is a simple but powerful tool that helps you stay grounded and supported when life feels unmanageable.
At its core, a safety plan is a personalized, written list of steps designed to guide you—or someone you love—through moments of emotional distress. It’s not just a list of phone numbers or coping tips. It’s a thoughtful roadmap that helps you identify what’s happening, what helps, and who you can reach out to. The goal is to make sure you have a plan before a crisis hits—so that in those difficult moments, you don’t have to rely on memory or willpower alone.
A safety plan often includes several key sections:
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Warning signs that signal things may be getting harder. These are personal cues that let you know you might need extra support—such as changes in sleep, withdrawing from others, feeling hopeless, or noticing racing thoughts. Recognizing these early signs can help you take action before things escalate.
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Coping strategies you can use on your own to feel more grounded. This might include breathing exercises, journaling, listening to music, spending time outside, or practicing mindfulness. These small but meaningful steps can create a sense of stability and help you reconnect with the present moment.
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Supportive contacts—friends, family members, or mentors you can call or text when you need to talk. A safety plan helps you identify who feels safe, understanding, and available. Sometimes, even one supportive conversation can make a huge difference.
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Professional resources, like crisis hotlines, therapists, or doctors who can offer trained support. Knowing these numbers and names ahead of time saves precious moments in a crisis. The National Suicide and Crisis Lifeline (just dial 988 in the U.S.) is always available 24/7 if you or someone you love needs immediate help.
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Safe environments where you can go if you need to remove yourself from a triggering or unsafe situation. This could be a trusted friend’s home, a park, a library, or any space that helps you feel calmer and more in control.
When you have a safety plan, you don’t have to figure everything out in the heat of the moment—you already know the steps to take. It gives you back a sense of agency and clarity when your emotions or thoughts might otherwise feel chaotic. For loved ones, a safety plan also serves as a compassionate guide to understanding how to best support you—what helps, what doesn’t, and how to respond in moments of crisis.
At WellMinded Counseling, we often help clients create safety plans as part of their healing journey. Building one is not a sign of weakness—it’s a sign of strength and self-awareness. It’s a way of saying, “I deserve care, and I’m taking steps to protect my well-being.”
Creating a safety plan can also open meaningful conversations between you and your therapist, partner, or family members. It helps everyone involved understand what emotional safety looks like for you personally—and how to recognize when support is needed.
Even if you never need to use your safety plan, simply knowing it exists can bring comfort. It’s a reminder that you have options, resources, and people who care. You are not alone in this.
If you or someone you love could benefit from creating a safety plan, we’d be honored to walk alongside you. Together, we can build a plan that helps you feel prepared, supported, and seen—no matter what life brings.
You don’t have to face your hardest moments alone.
Schedule a free consultation with WellMinded Counseling
OTHER COUNSELING SERVICES WE OFFER IN DENVER, CO
We offer a variety of additional services besides brain-spotting and EMDR therapy. WellMinded Counseling also offers the following therapy services: