My Safety Plan

Emergency Contacts: (People I can reach out to for help)

Vandrevala foundation – 18602662345 OR 18002333330 Available 24/7

iCall 022-25521111 (Mon-Sat 8am-10pm)

nULTA app chat (Mon-Fri 10:30am-5:30pm)

Samaritans - 84229845 28/29/30 (All days 3pm-9pm)

Sampurna 080 25285555 (Mon-Sat 9am-5pm)

Parivarthan 7676602602 (Mon-Fri 10am-10pm)

Women's helpline:

Vanita Sahaya Vani 080 22943068

Sahai Mon-Sat 10am-8pm 080 25497777

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Things I need to watch out:​

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Identifying my triggers (thoughts, feelings, comments, situations, discomfort in my body)

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Identifying my warning signs (sleep difficulty or appetite disturbances, unable to look after my body or do daily tasks, substance overuse, self-harm, suicidal thoughts)

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Activities I can do on my own to feel better (Giving myself a complete break, processing my feelings through journalling, relaxation exercises including grounding, deep breathing or guided imagery videos, listening to instrumental music, physical movement, dancing, or a short walk in nature)

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Activities I can do with others to feel better (Eating a meal together, watching sitcom/a light movie, sharing how I feel when I feel okay to, sitting together and doing nothing, playing a game, etc)

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During self harm triggering situations…

Ways I can help myself stay safe: Keep myself away from harmful objects or substances, distraction techniques, post harm care

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Need to speak to a professional psychologist?