Creating a Mental Health Safety Plan for Really Hard Days: A Guide for When You're Struggling

Everyone has difficult days. Sometimes stress, anxiety, depression, grief, or overwhelming emotions can make it feel hard to get through the next hour—let alone the rest of the day.

A mental health safety plan is a personalized guide you create when you're feeling relatively calm so you have something to turn to when things feel overwhelming. Think of it as a roadmap that reminds you what helps, who you can contact, and what steps to take before a difficult day becomes a crisis. Whether you're managing ongoing mental health challenges or simply going through a particularly stressful season, having a safety plan can help you feel more prepared and supported.

What Is a Mental Health Safety Plan?

A mental health safety plan is a written plan that outlines practical steps to help you cope during moments of emotional distress. It can help reduce the need to make difficult decisions when your emotions are at their highest. Your safety plan should be easy to access, whether it's saved on your phone, written in a notebook, or printed and kept somewhere visible.

What Should Be Included?

1. Recognize Your Warning Signs

The first step is noticing when you're beginning to struggle. Ask yourself:

• What thoughts tend to show up?

• How does my body feel?

• What behaviours tell me I'm not doing well?

Some common warning signs include:

• Feeling hopeless or numb

• Withdrawing from family and friends

• Trouble sleeping or sleeping much more than usual

• Feeling constantly overwhelmed

• Increased anxiety or panic

• Losing interest in activities you usually enjoy

Recognizing these signs early gives you a better chance to use coping strategies before things become more overwhelming.

2. List Healthy Coping Strategies

Think about activities that help you feel even slightly calmer or more grounded. Examples include:

• Going for a walk

• Listening to calming music

• Practicing deep breathing

• Journaling

• Taking a shower

• Spending time outside

• Reading

• Playing with a pet

• Stretching or gentle movement

Not every strategy works every time, so it's helpful to include several options.

3. Identify People You Can Reach Out To

When emotions are high, it can be difficult to remember who feels safe to contact. Write down:

• Trusted family members

• Friends

• Your therapist

• A neighbour

• Someone from your community or faith group

Include their phone numbers if possible. Sometimes simply texting someone to say, "I'm having a hard day. Can you check in with me?" is enough to help you feel less alone.

4. Make Your Environment Safer

If you notice you're feeling at risk of harming yourself, think about ways to make your surroundings safer. Depending on your situation, this could include:

• Asking someone to stay with you

• Giving medications or other potentially harmful items to someone you trust for safekeeping

• Spending time somewhere you don't have to be alone

A therapist can help you create this part of your plan in a way that fits your unique circumstances.

5. Know When to Get Immediate Help

A safety plan should also include emergency resources. If you're worried you may act on thoughts of harming yourself or you're unable to stay safe, it's important to seek immediate help. You can:

• Call 911 if you're in immediate danger.

• Go to your nearest emergency department.

• Contact your local crisis service.

Reaching out during a crisis is a sign of strength, not weakness.

Keep Your Safety Plan Somewhere Easy to Find

A safety plan only works if you can access it when you need it. Consider:

• Saving it in your phone's Notes app

• Printing a copy for your wallet

• Keeping one on your fridge or bedside table

• Sharing it with someone you trust

Review it every few months and update it as your needs change.

You Don't Have to Create One Alone

Many people find it easier to build a safety plan with the support of a mental health professional. A therapist can help you identify patterns, develop coping strategies that fit your life, and make sure your plan feels realistic and useful.

At LEO Psychotherapy, we work with individuals experiencing anxiety, depression, stress, trauma, life transitions, and other mental health concerns. Together, we can create a personalized safety plan that reflects your unique needs and helps you feel more prepared for difficult days. If you're ready to take the next step, we're here to help.

Please note: This article is for educational purposes only and is not a substitute for professional medical or mental health care. If you believe you are in immediate danger or unable to keep yourself safe, call 911 or go to your nearest emergency department.