By Marshall Tutt, MS, LPC
Marshall Tutt is a counselor in Moorhead, offering in-person and online therapy for adults, adolescents, and couples. With a Master’s degree in Counseling from MSUM, he focuses on Adlerian Therapy to recognize the unique strengths of each person. Marshall blends this approach with Person-Centered Therapy and CBT to create a personalized, supportive experience. His goal is to help clients build self-awareness and make positive changes in a caring, non-judgmental space. He specializes in addressing ADHD, anger, anxiety, communication, depression, relationships, stress, and trauma.
September is Suicide Prevention Month, a time dedicated to bringing awareness to a topic that affects countless individuals and families. Experiencing suicidal thoughts or learning that a friend or loved one is struggling with them can be deeply painful and frightening. People facing these challenges often feel helpless and out of control. However, research shows that creating a safety plan can significantly reduce the risk of harm. A safety plan consists of simple, actionable steps that help a suicidal person stay safe during moments of crisis. You can make a simple safety plan from these step-by-step instructions:
Step 1: Restrict Access to Lethal Means
The first step is to limit the suicidal person’s access to dangerous items or places. Ensure that lethal means, such as firearms, ropes, medications, and alcohol, are either locked away or relocated so they are not easily accessible. Research indicates that raising the barrier to harmful actions can reduce the risk and give the person time to calm down.
Step 2: Identify Triggers
Next, make a list of situations or events that trigger suicidal thoughts and feelings. Common triggers may include arguments with family, work or school stress, and alcohol consumption. Some triggers can be avoided, but even when they can't, recognizing them is helpful. It can help the person understand that suicidal urges fluctuate with external stressors, making it easier to recognize when to use the safety plan.
Step 3: Identify Self-Regulation Strategies
Once triggers are identified, the next step is to find healthy ways to regulate those emotions. These can be simple activities that the person can do alone, such as taking a walk, enjoying a warm shower, meditating, reading, drawing, or listening to music. Using these strategies can help the person calm down and prevent suicidal thoughts from escalating into a crisis.
Step 4: Identify Social Supports
If self-regulation strategies aren’t enough, the next step is to seek social support. This doesn’t necessarily mean telling someone about the struggle, but rather being around others. Options include calling a friend, spending time with family or roommates, or going to a public place like a mall or park. Social interaction can be a powerful tool to disrupt harmful out-of-control thoughts and help the person gain perspective.
Step 5: Identify Emergency Contacts
If basic social contact isn’t sufficient, the final step is to reach out to a trusted person for help. If the suicidal person feels that they can’t trust anyone for this help or can’t reach someone soon enough, local emergency services are also available to help talk people through suicidal urges and provide direct, immediate support.
For immediate help, call 988 or text your zip code to 288 for text-based assistance.
There are many templates available to create safety plans. You can find one example here.