What Is a Safety Plan and How Can You Make One?

At Hopewell Health Solutions in Glastonbury, Connecticut on the very first day a client starts in one of our Intensive Outpatient Programs, we complete a safety plan with them. It isn’t a punishment, a contract, or a sign that someone is “at risk of failing.” A safety plan, through our lens, is a compassionate and practical tool for moments when emotions spike and the nervous system takes over.

We know that when distress and emotions are high, the access to our logical part of the brain, and our ability to problem-solve, drops. A safety plan exists so you don’t have to rely on those systems when they’re the least available.

A safety plan is a written, personalized guide created during calmer moments and used during harder ones - it helps bridge the gap between knowing what helps and being able to remember or use it when you’re overwhelmed. In therapy and in our Intensive Outpatient Programs (IOP), our safety planning is collaborative and grounded in real life application, not just in theory.

Who a Safety Plan Is For?

Many people assume safety plans are only for individuals experiencing active suicidal thoughts, self-harming behaviors, or who put themselves at risk for in other ways. In reality, these plans they can be incredibly helpful for anyone who struggles with emotional overwhelm, including those experiencing anxiety, depression, trauma responses, panic, dissociation, or intense feelings of anger, shame, or hopelessness. For many clients, simply having a safety plan reduces anxiety by answering the question “What do I do if things start to spiral?”

What a Safety Plan Typically Includes

While every safety plan looks different, most follow a general flow that mirrors how distress unfolds in real life and how support can be layered in gradually.

Most plans begin by identifying early warning signs a crisis may be developing - the personal signals that indicate distress is building. Some examples here might include withdrawing from others, shutting down, racing or intrusive thoughts, heart racing, emotional numbness, irritability, or a sense of being flooded. Recognizing these signs earlier allows for intervention before a full crisis sets in.

From there, the plan focuses on internal coping strategies, or the things a person can do on their own to help regulate their nervous system (without contacting another person). These are not generic suggestions, but specific tools that ACTUALLY work for the individual, such as grounding exercises, breathwork, movement, sensory regulation, or structured & intentional distraction. The goal isn’t to make the emotions disappear, but to bring the intensity down enough to stay safe.

Since connection is one of the most powerful regulators of the nervous system, safety plans also identify external supports. This may include people to spend time with, places that feel stabilizing and safe, or individuals who can be contacted when support is needed. Having names, numbers, and clear options written down reduces the burden of deciding or explaining during moments of vulnerability - they are written down on the page for you.

Another key component is professional and crisis support. A safety plan clearly outlines when and how to reach out to a therapist, treatment team, or crisis resources like 211, 988 and 911. Clients at Hopewell Health Solutions know exactly who is part of their support system and how to access help when they need it most.

Safety planning also includes thoughtful conversations about increasing safety in one's environment during periods of high emotional intensity. This step is always approached collaboratively and respectfully with the sole goal of increasing safety during vulnerable moments, not removing autonomy or control. 

Finally, many safety plans include personal anchors or reasons for living. These are not meant to induce guilt or pressure but to gently reconnect someone to what matters to them when everything feels overwhelming or dark. For some this may be relationships or loved ones; for others, values, future goals, or even small, grounding reminders that help shift perspective.

How a Safety Plan Is Created

While templates exist online, the most effective safety plans are created with a mental health professional who understands your history, your triggers, and your strengths. At Hopewell Health Solutions in Glastonbury, CT, safety planning is not a one-time task. It’s a living, evolving document that grows as clients gain insight, build coping skills and move further along in their healing journey.

In our Intensive Outpatient Programs, safety plans are revisited regularly, adjusted as needed, and integrated into broader treatment goals. This process helps clients move from fear of their emotions to confidence in their ability to respond to them in healthy, effective ways. 

Why Safety Plans Matter

Research consistently shows that collaborative safety planning reduces suicidal behavior and increases a sense of control and preparedness, and more importantly, it shifts the internal narrative from “I’m dangerous to myself” to “I have support, tools, and options when things get hard.”

A safety plan doesn’t mean something is wrong with you. It means you’re taking your mental health seriously and building a foundation for stability and growth.

If you’re looking for therapy or an Intensive Outpatient Program in Glastonbury, Connecticut, and want support creating a safety plan that truly fits your life, Hopewell Health Solutions is here to help. For more information, call 860-946-0447 (option 1 for IOP) or email us at hhs4help@gmail.com.