1.  Always ensure firearms are locked away.  Ensure ammunition is locked away separately.

2.  Avoid alcohol and drugs, as these can make feelings worse and more likely to be acted upon.

3.  Avoid mental stressors: People, places, activities or situations that make you feel worse.

4.  Identify your warning signs.

• Feeling hopeless or like a burden

• Feeling agitated or restless

• Withdrawing from or avoiding friends/family

• Increased irritability or emotional outbursts

• Sleeping significantly more or less

• Avoiding daily tasks (schoolwork, chores, etc)

• Negative self-talk or hopelessness

• Feeling numb, overwhelmed or "on edge"

• Strong urges to escape or thoughts of death

• Thinking things will never get better

• Thinking, “What’s the point?”

• Thinking, “I can’t handle this”

• Loss of interest in favorite activities

• Increased risky or impulsive behavior

• Having headaches, stomach aches, or fatigue

• Increased substance use

• Feeling no one likes you

• Feeling you hate everyone and everything

• ___________

5.  Use coping strategies independently.

• 4x4 Box Breathing:  Breathe in x 4 sec, hold x 4 sec, breathe out x 4 sec, hold x 4 sec  (repeat)

• 5-4-3-2-1 Grounding:  5 things you see, 4 things you feel, 3 you hear, 2 you smell, 1 you can taste

• Name 3 things you're grateful for today

• Go for a walk, jog, or stretch

• Work on a house project

• Listen to a podcast

• Get outdoors (nature, fresh air, sun)

• Listen to music that lifts your mood

• Watch a funny show, movie or video

• Text or call a friend, even just to say hi

• Bake or cook something simple

• Clean or organize a small space (desk, closet)

• Read a book, comic or article

• Do a creative activity (draw, paint, craft)

• Write a kind message to someone

• Do a chore or something nice for someone

• Think about past challenges you’ve overcome

• Imagine boxing up your stress for now

• Hold a warm drink or light a scented candle

• Pet, play with or talk to an animal

• Dance it out to an upbeat song

• Do a puzzle, crossword or play a brain game

• Count backward by 7s

• Look through photos or make a memory collage

• Build something (LEGO, craft, furniture)

• Color in a coloring book or use a drawing app

• Practice a new hobby

• Do a light workout or yoga video

• Try a new hairstyle, outfit or self-care routine

• Write a short story, poem or blog post

• Visit a favorite place (even virtually)

•  Make a list of things you’re looking forward to

• Create a playlist related to a goal

• Plan a trip or vacation

• ________

• ________

‍ ‍6.  Write down what is important to you, or the reason you want to stay safe.

• __________

• __________

7.   Reach out to a friend or family member to talk (about anything!) until the feeling passes.

• Name:  _________

• Name:  _________

8.       Remove access to any items that may be used for self-harm.

• Prescribed Meds

• OTC Meds

• Car Keys

• Sharps: Razors, Knives & Pencil Sharpeners

• Lighters/Gasoline

• Toxic Fluids

• Roof or High Floors

• Rope, Ext. Cords, Belts, Bras

9.  Do not be alone. Have constant supervision until the feeling passes.

• Name:  _________

• Name:  _________

10.  Use as-needed meds, only as directed by your doctor.

• Med Instructions:  ___________

11.  Call a crisis hotline.

• 988 National Suicide & Lifeline:  Call or text 988, suicidepreventionlifeline.org/

• Crisis Text Line:  Text HELLO to 741741, crisistextline.org

• Region 10 CSB (Cville):  Call Crisis Line at 434-972-1800, dbhds.virginia.gov‍ ‍

12.  Call your therapist, psychiatrist, or primary care provider.

• Psychiatrist: Name __________ Phone _____

• Therapist: Name ___________  Phone _____

• PCP:  Name ___________ Phone _____

13.    Identify when to call 911 or go to the nearest ER.  When in doubt, please call 911.

• Call 911 if you are:

  • Imminently wanting to hurt yourself or others

  • Post-ingestion of any meds or substances in attempt to overdose

  • Post-suicide attempt

  • With any life-threatening injury

  • Unable to get yourself to the ER

  • Being told by others to call 911

  • Feeling you need to call 911 ‍

• Go to the ER if you are:‍ ‍

  • Not feeling an improvement in suicidality after using the above steps

  • Not feeling capable of doing the above steps

  • Feeling you will hurt yourself if you do not go to the ER

  • Needing care for an injury

  • Instructed to go to the ER by others

  • Feeling you need to go to the ER

H‍elp is available! ‍