September is Suicide Prevention Awareness Month.
While suicide is often a difficult and uncomfortable topic to discuss, the discussion is necessary to reduce stigma and increase awareness.
Whether you are having suicidal ideation, know someone who has died by suicide, or have experiences somewhere in between, death by suicide and suicidal ideation are very common and impact the lives of many.
Creating a crisis plan can be one way to manage your own suicidal ideation or help someone who is experiencing suicidal ideation.
Make sure you write it down, take a picture for easy access, and consider sharing it with someone that is safe and supportive.
Try to list at least 3 things in each category, but 1 is also okay. When you experience a crisis, walk through each step of this plan until you are no longer feeling like you’re in crisis or your suicidal ideation has reduced or you’ve gotten the help you need.
How to create a Crisis Plan:
- Identify triggers. Are there specific things, dates, events, people, places, etc that trigger increases in suicidal ideation?
- Coping strategies. Are there any coping strategies that you can engage in that do not require you to reach out to others? (i.e. journaling, video games, taking a nap, listening to music)
- Identify Safe Places. Are there places you can go that will help you feel safer, more calm, and less distressed?
- People that can distract. Are there people that you know will make you laugh, smile, or simply take your mind off your concerns that you don’t HAVE to tell about your crisis?
- People that can help. Are there people you can tell you are in crisis and will try to help you? This may be the same as number 4, but sometimes the people who will help are different from the people that will distract you and that is okay. It’s fine if these two overlap.
- Make environment safe. Are there things in your environment that can be dangerous to you? Have you considered using things in your environment to harm yourself? If so, remove these things from your environment and/or limit your access to them.
- List reason(s) for living. What/who keeps you here? What/who is important to you? (Again, if you only have 1, that’s okay, but try your best to come up with at least 1)
- Emergency Numbers. List Suicide Prevention Phone Numbers, Text lines, and your local emergency room numbers.
A crisis plan is just one tool for your toolkit, and thing that can save your life.
If you are located in the state of Georgia* and need support in managing your crises, you can follow any of the steps below.
1. Contact us to schedule your first appointment and learn more about our services.
2. Review our Meet Us pages to learn more about our trauma trained providers.
3. Review our FAQs page to learn more about therapy at our center.
We look forward to being a part of your healing journey.
*Dr. Marcuetta Sims also sees clients in other states. Check her bio to learn more.