STEP 1
My warning signs
Warning signs are changes in thoughts, moods or behaviours that suggest you may be heading towards a suicidal crisis. Knowing your warning signs can help you take action early.
MY WARNING SIGNS
Feeling like a burden
Feeling hopeless
Feeling trapped
Feeling like I’ve hit rock bottom
Dramatic mood changes
Struggling to keep up with my usual routine
Self harm thoughts
Feeling worthless
Overwhelmed
STEP 2
My reasons to live
When you are feeling suicidal, it is easy to get caught up in the pain you are feeling and forget the positives in your life. Thinking about your reasons to live may help you to change your focus until the suicidal thoughts pass.
MY REASONS TO LIVE
Everyone has a reason to live – it could be a special person in your life, something you want to experience, or a simple pleasure like swimming in the ocean. Try thinking about what’s important to you and what you have to look forward to. Remember, you can update your plan at any time.
STEP 3
Make my environment safe
Having a safe space is important if you are having thoughts of suicide. This includes making the environment around you safer, or taking yourself out of unsafe situations.
MY STRATEGIES FOR MAKING MY ENVIRONMENT SAFE
Lock up or get rid of anything that could be used to harm myself
STEP 4
Things I will do by myself
Suicidal thoughts can make it hard to focus on anything else. Activities that distract you from them are an important strategy to keep you safe.
Work through the activities that you identified below. If an activity isn’t helping you, try another one.
MY ACTIVITIES
Take a shower or bath
Write something
See a movie
Watch a favourite film, YouTube clip or TV show
Listen to music
Be creative (e.g. drawing, painting)
Go for a drive
STEP 5
Connect with people and places
It can be hard to socialise when you are struggling with suicidal thoughts, but just being around other people can improve your mood. Arrange to do something with the people you have identified in your plan or go to a social place.
MY PEOPLE AND PLACES
Connecting with others doesn’t necessarily have to be about talking and interacting. You could try going to a busy park or café, or invite a friend over to do an activity where you don’t have to make conversation, like watching a movie or playing sport.
STEP 6
Friends and family I can talk to
Trusted friends and family members can help you stay safe and feel better by providing practical support, or just being there to listen. Contact your support people and talk to them about what you are experiencing or struggling with.
MY SUPPORT PEOPLE
Kids Helpline
STEP 7
Professional support
Professional support is always available when things become too much. Contact one of the services listed below to speak confidentially with a trained counsellor. If one service doesn’t work for you, try another. In an emergency, always call triple zero (000).
Emergency Services 000
