Make a plan for life

Create a written plan of action or a "safety plan" with your mental health professional. You can refer to this plan when you're thinking about suicide or are in a crisis. A safety plan includes what makes you think about suicide and how you can cope with those thoughts. Learn to spot your warning signs early, so you can put your plan into action.

Your plan is a checklist of activities and actions you promise to do to stay safe when you have thoughts of suicide, such as:

• Contact your doctor, therapist or crisis center to help you cope with thoughts of taking your life.
• Call a supportive family member or friend who can help you cope with your suicidal thoughts.
• Try specific healthy and enjoyable activities when negative thoughts start to intrude.
• Review why your life is valuable and the reasons to live.

Even if the immediate crisis passes, see a doctor or mental health professional. This will help you get the right treatment for suicidal thoughts and depression so that you do not always have to be in crisis mode.

As part of your plan, take these steps:

• Follow your treatment plan. Commit to taking your medicine as prescribed and attending all treatment sessions and appointments.
• Keep a list of contact names and numbers available. Include your doctors, therapists and crisis centers that can help you cope with thoughts of taking your life. Include friends or loved ones who agree to be available as part of your safety plan.
• Remove possible means of killing yourself. This may include ridding your home of guns, razors, or other objects you could use to hurt or kill yourself. If possible, give your medicines to someone who can keep them for you and help you take them as prescribed.
• Schedule daily activities. Activities that calm and comfort you can make a difference — such as listening to music, watching a funny movie or visiting a park. Or try something different. Because physical activity and exercise may reduce depression symptoms, think about walking, jogging, swimming, gardening or trying a new activity.
• Get together with others. Create your support network by reaching out to friends, family and people who care about you and are there when you need them. Try to be social, even if you do not feel like it. This will help keep you from becoming isolated.
• Join a support group. Joining a support group can help you cope with suicidal thoughts and help you learn that there are many options in your life other than suicide.
• Stay away from drugs and alcohol. Rather than numb painful feelings, alcohol and drugs can increase suicidal thoughts and the chance you'll harm yourself. Alcohol and drugs can make you more impulsive and more likely to act on feelings to harm yourself.
• Avoid risky websites on the internet. Stay away from chatrooms, social media sites or websites that may urge suicide as a way to solve your problems.
• Write about your thoughts and feelings. Consider writing about the things in your life that you value and appreciate, no matter how small they may seem at the time.