Making a Crisis Plan

If you are in danger right now: if you are thinking of ending your life, call the Suicide Crisis Helpline on 0800 567 567, any time. In an emergency, call 10177, or 112 from a mobile.

On a bad day your mind narrows and even simple choices feel impossible. That is exactly why a plan helps. You write it on a calmer day, so that on a hard day you only need to follow it, one step at a time.

What is happening

A crisis plan is a short, personal list you keep on your phone or on paper. It is based on an approach used by mental health professionals around the world. It works best when you write it with a counsellor, doctor or someone you trust. It usually has seven parts:

1. My warning signs: the thoughts, feelings or situations that tell me a crisis may be coming.
2. Things I can do on my own: small steps that calm or distract me, like a walk, music, a shower or prayer.
3. People and places that help take my mind off things: a friend, a neighbour, a church, a park.
4. People I can ask for help: names and numbers of two or three people who know about my plan.
5. Professionals and crisis lines: my counsellor, clinic and 24-hour lines.
6. Making my space safer: what I will put away or give to someone to hold when I feel unsafe.
7. My reasons to keep going: the people, hopes and things that matter to me.

You can also add practical details: who will look after children or pets, medicine you take, your medical aid, and what does not help.

Signs to notice

• You have had a mental health crisis before, or fear one.
• You have times when your thoughts get very dark.
• You live with depression, bipolar disorder, anxiety, trauma or addiction.
• You have recently left hospital or rehab.
• People around you do not know what to do when you struggle.
• You are going through a big loss or change.

30-second self-check

Answer yes or no. If you answer yes to the first question, stop here and get help now: call the Suicide Crisis Helpline on 0800 567 567.

• Are you thinking of ending your life right now?
• Have you had a crisis in the past year?
• Do your moods change quickly or without warning?
• Would it be hard to think of who to call on a very bad day?
• Do you drink or use drugs more when you feel low?
• Do you have things at home you could use to hurt yourself?

0-1 yes: If your yes was the first question, call 0800 567 567 now. Otherwise, a simple plan is still a good idea for everyone. Start with your warning signs and two people to call.
2-3 yes: A written crisis plan will help you. Make one this week, ideally with a counsellor. Call the Cleared Mind Careline on 0800 212 146 to set that up.
4 or more yes: Please get support today and make your plan with a professional. Call the Cleared Mind Careline on 0800 212 146, and the Suicide Crisis Helpline on 0800 567 567 if you feel unsafe.

What you can do next

• Today: Write down three warning signs and three things that help you, even a little. Save 0800 567 567 and 0800 212 146 in your phone.
• This week: Ask two people if they will be on your plan, and tell them what you would want them to do. Put away, or give someone to hold, anything you could use to hurt yourself.
• This month: Review your plan with a counsellor or doctor. Keep a copy on your phone and one on paper, and update it after any hard time.
• Keep your plan short enough to read in one minute.
• If a step does not help, move to the next one. Reaching the crisis line is part of the plan, not a failure of it.

Your tool

Crisis Plan Builder - guides you through each part of your plan and saves it privately on your phone, ready to open on a hard day.

When to get professional help

Make your plan with a professional if you have had thoughts of suicide, a past crisis or a recent hospital stay. Get help at once if you feel unable to keep yourself safe.
Who can help: psychologist, counsellor, doctor, social worker, emergency services

Getting help in South Africa

• Suicide Crisis Helpline (0800 567 567, 24/7): when you feel unsafe.
• Cleared Mind 24-hour Careline (0800 212 146): counselling any time and help to build your plan.
• SADAG Mental Health Line (011 234 4837, 08:00-20:00): advice and referrals.
• Substance Abuse Helpline (0800 12 13 14, SMS 32312): if drinking or drugs are part of your crisis.
• Your clinic or doctor: medicine reviews and referral to a psychologist or psychiatrist.