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Safety Plan

Ways to help myself before and during distress…

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


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)


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)

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)

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

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

Need to speak to a professional psychologist?

Get in touch for a free 10 minute consultation

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