A safety plan for a difficult day is a short written list you make while you are steady, so you are not figuring everything out when you are overwhelmed. Mostly it comes down to three things: who you will contact, what practical help you will line up, and when you will move to urgent help. It does not treat or diagnose anything, and it does not replace care from a licensed professional.
If you need help right now
Do not wait to finish a plan. Use one of these first:
- For a life-threatening situation, NIMH advises calling 911 or going to the nearest emergency room.
- If you are suicidal or in emotional distress, you can call or text 988 or start an online chat. The 988 Lifeline says it is available 24/7, free, and confidential.
- Veterans can call 988 and then press 1, or text 838255, to reach the Veterans Crisis Line, according to NIMH.
- After a disaster, NIMH lists the Disaster Distress Helpline at 1-800-985-5990 (call or text).
- If you see worrying messages from someone on social media, NIMH points to the platform's safety team, which can try to connect that person with help.
These are United States services. If you are elsewhere, use your local emergency number and ask a local health provider or health service what crisis options exist where you live.
What a difficult-day plan is for
Think of it as an organized address book plus a few practical decisions made ahead of time. It helps you answer “who do I call, who can help with the practical stuff, and when do I use urgent services?” without having to think hard in the moment.
This article does not claim that having a plan changes outcomes, and it does not give treatment advice. Questions about therapy or medication belong with a licensed provider. NIMH specifically says not to stop treatment without talking to your health care provider first.
Your personal support-and-contact worksheet
Copy this into a notes app, a document, or onto paper. Keep it somewhere you can reach quickly, and tell someone you trust where it is. Blanks you cannot fill yet are fine. Leave them and come back.
Part 1: People I can contact
- Someone I can text or call: ______ (phone: ______)
- Someone who could come over or stay with me: ______ (phone: ______)
- Someone who could handle a practical task for me, such as a ride or errand: ______ (phone: ______)
- Have I asked each of these people if they are willing to be on my list? Yes / No
Part 2: My care and support contacts
NIMH describes several places to find or reach care. Fill in whichever apply to you:
- Primary care provider: ______ (phone and hours: ______). NIMH notes a primary care provider can do an initial mental health screening and refer you to a mental health professional.
- Therapist, psychiatrist, or other mental health professional: ______ (phone and after-hours instructions: ______)
- Employee assistance program, if my employer offers one: ______. NIMH describes it as a free, confidential service that the company pays for.
- School or college health center, if I am a student: ______
- My health insurance company's member line, for finding participating providers: ______
Part 3: Practical supports for a hard day
These are logistics, not treatment. Decide them ahead of time so you do not have to improvise.
- A place I can go where I will not be alone: ______
- Who could cover work, school, childcare, or pet care if I need to step back: ______
- How I would get somewhere if I could not drive: ______
- A written list of my current medicines and my providers' names, to hand to anyone helping me. Where it is kept: ______
Part 4: Urgent-help options
- Call or text 988, or chat online (United States): saved in my phone? Yes / No
- Emergency number where I live: ______
- Nearest emergency room and how I would get there: ______
- If I am a veteran: Veterans Crisis Line (988, then press 1; text 838255)
- If I am outside the United States, my local crisis service: ______
Part 5: My line for moving to urgent help
Write one or two sentences in your own words about when you will stop working through your contact list and use urgent help instead. For example: “If I think I might hurt myself or can't stay safe, I will call 988 or my local emergency number right away.” If you are in a life-threatening situation, call 911 or your local emergency number immediately.
- My line: ______
Part 6: Questions for a provider
If you are looking for a new provider, NIMH suggests preparing questions in advance. Its examples include:
- What experience do you have treating someone with my issue?
- How do you usually treat someone with my issue?
- How long do you expect treatment to last?
- Do you accept my insurance?
- How much will treatment cost?
NIMH adds that treatment works best when you have a good relationship with your provider, and that it is reasonable to raise concerns or look for a different provider or approach.
Who should talk to a professional
If you are having thoughts of suicide, use 988 or emergency services as described above. For anything short of an emergency, NIMH says that people who are struggling emotionally or have concerns about their mental health have ways to get help, and it names a primary care provider as one starting point. A plan on paper can help you prepare for that conversation, but it is not a replacement for it.
If you are helping someone else
You can use the same worksheet as a conversation guide, but the person it belongs to should fill it in. The 988 Lifeline says people can contact it for help with a friend or loved one. NIMH also publishes a fact sheet of action steps for helping someone who is having thoughts of suicide.
Limits of this article
- It is general information, not medical advice. See our Medical Disclaimer and Editorial Standards.
- The services listed are United States services. Availability elsewhere will differ.
- Phone numbers and services can change. Check them against the official pages below before you rely on them.
- This article comes from an editorial team and does not claim review or authorship by a clinician.
Sources
- National Institute of Mental Health, “Help for Mental Illnesses” (page lists last reviewed April 2026; checked October 6, 2026)
- 988 Suicide & Crisis Lifeline (checked October 6, 2026)
- National Institute of Mental Health, “5 Action Steps to Help Someone Having Thoughts of Suicide” (checked October 6, 2026; cited only for the existence and topic of this fact sheet)
By GlobalMHSummit.com Research Team