Trinsic
My Safety Plan
This is a living document — a map back to yourself when the path feels unclear. Take your time with each step.
Step 1 of 7
Getting Started
About You
This plan belongs to you. Let's begin with your name and the date — a small act of intention that says: I am worth caring for.
A person, a place, a feeling — anything that feels true today.
Section 1
Warning Signs & Triggers
Warning signs are the early signals that let you know a crisis may be building. Noticing them early gives you more time and more choices.
Thoughts, feelings, sensations in your body — whatever shows up first.
External events, environments, interactions, dates, or times of day.
Withdrawing from others
Difficulty sleeping
Racing thoughts
Feeling numb
Hopelessness
Irritability or anger
Not eating or overeating
Feeling like a burden
Increased substance use
Giving things away
Restlessness or agitation
Physical pain or tension
Section 2
Things I Can Do On My Own
These are strategies you can turn to by yourself — no phone call needed. They won't fix everything, but they can help you get through the next hour.
Movement, creativity, rituals, distraction — whatever brings even a small shift.
Tap to add ideas
Going for a walk
Listening to music
Taking a shower or bath
Drawing or painting
Journaling
Watching a comfort show
Cooking or baking
Cleaning or tidying
Playing with a pet
Gardening
Reading
Gentle stretching or yoga
Going outside
Playing a video game
Dancing alone in my room
Doing a puzzle
Ways to return to your body and the present moment.
Tap to add ideas
5-4-3-2-1 senses technique
Box breathing (4-4-4-4)
Cold water on my face or wrists
Holding an ice cube
Feet flat on the floor, noticing the ground
Slow exhales (longer than inhale)
Holding something with texture
Body scan meditation
Counting backwards from 100
Naming things I can see around me
Deep belly breathing
Progressive muscle relaxation
Tap to add ideas
My bedroom with the door closed
A nearby park or trail
My car (parked somewhere quiet)
A coffee shop or café
The library
Near water (river, lake, ocean)
A trusted person's home
Outside in fresh air
Section 3
People Who Are There for Me
You don't have to tell them everything. Sometimes just being near someone, or knowing you could call, is enough. List the people who feel safest.
Name and how to contact them — phone, text, or just show up.
It helps to know in advance — so you don't have to figure it out in the moment.
Tap to add ideas
Just to listen without advice
To come and sit with me
To distract me with conversation
To check in by text
To take me somewhere safe
To remind me this will pass
To help me call for support
To watch something with me
To go for a walk with me
To stay on the phone with me
Section 4
Professional & Crisis Support
When things feel beyond what you can handle alone, these are the people and places trained to help. Having these numbers ready matters.
Section 5
Making My Environment Safer
This is one of the most protective things you can do. Creating distance between yourself and means during hard moments can make a real difference — even when it doesn't feel like it.
Think about medications, substances, sharp objects, or anything you've used or thought about using.
Tap to add ideas
Ask someone to hold my medications
Keep only a few days of pills at a time
Store firearms unloaded and locked
Give firearms to someone for safekeeping
Remove alcohol or substances from home
Lock up sharp objects
Use a medication lockbox
Ask someone to check in daily
Stay somewhere else during hard times
A trusted friend, family member, or clinician who can hold things for safekeeping.
You don't have to share more than you're comfortable with. Even a partial step counts.
Section 6
My Reasons for Living
These are yours. They don't have to be grand. Even one small, honest reason is enough — and it belongs here, where you can find it when you need it most.
Tap to add ideas
Traveling somewhere I've always wanted to go
Watching someone I love reach a milestone
Feeling like myself again
Finishing something I started
Experiencing a season I love
Being there for someone who needs me
Seeing what happens next
Proving to myself I can get through this
Even if it feels far away right now — what would feel like enough?
Written by you, for you — words you'd want to hear in that moment.
Tap to borrow these words
This feeling will not last forever.
You have survived hard things before.
Please reach out before doing anything permanent.
You are not a burden — you are loved.
This is the illness talking, not the truth.
You matter to more people than you know.
Getting through the next hour is enough.
Call someone. Anyone. Right now.
You deserve to still be here tomorrow.
Pain is temporary. This can change.
Almost There
Review Your Plan
Take a moment to look over what you've created. You can go back and edit anything before downloading.
Creating this plan took courage. Keep it somewhere you can find it — and remember, reaching out is always the right choice.