Safety Planning
When you’re feeling emotionally distressed
Feeling overwhelmed, distressed, or unsafe can happen to anyone.
Safety planning is a simple, supportive way to help you get through tough moments by identifying what helps, who supports you, and what to do when things feel harder.
What is safety planning?
A safety plan is a personal, flexible plan you can use when you’re feeling emotionally distressed or unsafe. It focuses on what you can do, rather than what you shouldn’t do, and is designed to be used in the moment when thinking clearly can feel hard.
A safety plan may help you:
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Recognise early warning signsIdentify coping strategies that work for you
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Think about people and places that help you feel more supported
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Know who to contact if you need extra help
You can create a safety plan on your own, with someone you trust, or alongside a health professional
Support options in Western Australia
If you live in Western Australia free, confidential support is available 24/7.
Call 13 11 14, text 0477 13 11 14, or chat online
Call 1300 22 4636 or
You’re not alone
Support looks different for everyone. Whether you’re building a safety plan for yourself or supporting someone else, reaching out can make a difference
.If you’re not ready to talk right now, that’s okay. Support is available when you are.
How safety planning can help?
A safety plan can help you:
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Notice early warning signs that things are becoming harder
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Use coping strategies that help you feel calmer or more grounded
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Identify people and places that feel supportive
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Know who to contact if you need extra help
You can create a safety plan on your own, with someone you trust, or with a health professional.
Step 1: Notice Early Warning Signs Start by thinking about how you usually know things are getting harder for you. This might include: Changes in your thoughts (e.g. feeling hopeless or overwhelmed) Changes in your feelings (e.g. intense anxiety, numbness, anger) Changes in your body (e.g. tight chest, restlessness, exhaustion) Changes in your behaviour (e.g. withdrawing, not sleeping, increased use of alcohol) 👉 Writing these down can help you take action earlier.
Step 2: Identify coping strategies you can try on your own Next, list things that can help you feel a little calmer or more grounded when distress starts to build. These might be: Going for a walk or stepping outside Listening to music or calming sounds Breathing slowly or grounding yourself in your surroundings Watching or reading something comforting Doing something with your hands Choose strategies that feel realistic and accessible to you.
Step 3: Think about people or places that help Sometimes being around others — even without talking — can help. Consider: People who help distract you or make you feel less alone Places where you feel safer or more settled (home, nature, a café, a library) You don’t have to explain how you’re feeling to everyone — sometimes connection alone helps.
Step 4: Choose people you can reach out to for support Write down a few people you could contact if you need support. This might include: - A trusted friend or family member - A colleague or community member -A health professional You might also note how each person could help — talking, sitting with you, checking in later.
Step 5: Add professional and crisis support options Include services you can contact if you need extra support. For Western Australia, this may include: - Lifeline — 13 11 14 (24/7) - Beyond Blue — 1300 22 4636 Local mental health services or your GP Having these numbers written down or saved in your mobile phone can make it easier to reach out when thinking is harder.
Step 6: Think about ways to stay safe If there are times when distress feels intense, it can help to plan small steps that make your environment safer. This could include: - Moving to a safer space -Asking someone to stay with you -Creating distance from things that might increase risk Focus on what feels supportive, not restrictive.
Step 7: Keep your plan somewhere accessible Choose a place that’s easy to find when you need it: - Your phone - A notebook - A printed copy at home You can update your plan anytime as things change.
You don’t have to do this alone.
If you’re feeling unsafe or in immediate danger, call 000 or contact Lifeline on 13 11 14
for free 24/7 support.
If you are in an emergency call 000
For 24 hour crisis support: Lifeline 13 11 14
Anglicare WA: 1300 11 44 46
Ngaala Kaaditj Noongar moort keyen kaadak nidja boodja. We respectfully acknowledge the Whadjuk people of the Noongar Nation as the Traditional Custodians on this land on which we meet. We pay our respects to their strength, cultural resilience and the Elders past and present, and their continuing connection to the land on which we live, work and play. We welcome and support the proposal of the Voice and accept the invitation made to us though the Uluru Statement of the Heart.
Note: Engage Learning and Support does not replace receiving an Anglicare WA service.
