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A safety plan can help keep you safe, if you are feeling overwhelmed and having thoughts of ending your life. Making a plan like this will help you to understand yourself better, keeping you safer. It’s important to share this plan with your parents or guardians and people close to you, so they can support you. If your needs or triggers change, revise your safety plan with your counsellor or therapist. If you don’t have one, call your local Youth Crisis Line for help.
If you’re still having trouble keeping yourself safe, you can always come back. Some youth like to get creative with their safety plans. Use art, music, scrapbooking or writing-whatever helps you to express yourself!
When I’m Well (aka “in the Green Zone”)
“Green zone” is when we are feeling calm, and can be rational and logical.
What do I look like when I feel well/ am in the green zone (Ex.“happy, wanting to keep busy, funny”, etc.)
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What key things help keep me well? (Ex. Getting enough sleep; eating healthy; being physically active; getting outside; reducing screen time; taking my medications; staying away from drugs/alcohol, etc.)
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My warning signs
What are my warning signs that tell me I’m starting to get overwhelmed? (for example, withdrawing from others or sleeping more)
Thoughts (Ex. thinking negative dark thoughts, or about ways to harm yourself)
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Emotions (Ex. starting to feel hopeless guilty or angry)
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Body sensations (Ex. a racing heart, feeling I'm suffocating)
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Behaviours (Ex. pacing, spending lots of time
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My support network
Who are main people that I can turn to for support if I am overwhelmed? (people to whom I can say, “Hey, I’m not feeling good right now, I really need someone to talk to. I don’t need advice, I just need you to listen. Can we talk?”)
Someone to spend time with to take my mind off things:
Someone who can help with practical things (ex. taking me to appointments):
Someone who is a good listener:
Crisis plan and resources
If no one is available, what are the local telephone crisis lines in my area? Highlight the ones you like best.
- Child, Youth and Family Crisis Line for Eastern Ontario 613-260-2360 or toll-free, 1-877-377-7775
- Kids help phone: 1.800.668.6868 Live chat also available at www.kidshelpphone.ca
- Good2Talk: 1-866-925-5454 (for college and university students in Ontario).
- Ottawa and Region Distress Centre: 613-238-3311
- Youth Service Bureau 24/7 Crisis line: 613-260-2360