12 STEPS SAFETY PLAN
When we are overwhelmed with severe life disturbances causing intensive feelings (grief, anger, anxiety, pain, sadness, shame etc.), we have difficulty being kind & gentle to ourselves and others. Transitions periods (losses, such as, deaths, accidents and other traumas) are rich in the “triggers” that are like “rocks off the coast” causing crashes. If we do have a compass showing dangers & when we can tackle then, we are safe.
Learning how to navigate and sending an SOS & focusing on safety needs is the basis of survival during these extreme disturbing periods in life. These skills you can learn using this app. The more time you use it, the better results you can expect. You will also be better at helping others and more understanding of their needs.
To respond calmly to the situation, you need to master the art of observation and describe the problem and your feelings, thoughts & actions.
1 - Situation
What is the situation ?
What are the facts ?
Try to see the problem throughgh the eyes of another person.
2 - Feelings
What are your feelings?
Are they "under control", or do they control everything you do?
3 - Thoughts
What are your thoughts?
Are they disturbing or kind & gentle?
4 - Actions
What do you feel like doing ?
What impulsive action do you want to learn to control?
If you wait enough long time, the urge you are having right now will disappear.
Boost your self-esteem
Imagine that you are on your own. How will you boost your self-esteem? What skills will you use to cope with the stress?.
5 - DISTRACT
What is your emergency caring response to a traumatic situation?
STOP & focus on something that will take your thoughts away from self-harm & suicide. Start with box-breathing: breathe in - hold - breathe out & hold.
Count every time to 4. Tens & relax your muscles. Do Cold Water Skill exercise to decrease temperature. Go to TIPP & 5S in Prepare/Acute Distress Tolerance Skills.
6 - IMPROVE
What is the new routine that you plan to implement to IMPROVE your coping & keep yourself safe?
Go to: Prepare/Acute Distress Tolerance Skills and Everyday Workout.
7 - Replace
What do you replace with what?
If something doesn't work, replace it with something else.
You may have some actions that cause self-harm, and it is vital to eliminate them.
8 - Reconnect
What values do you focus on?
You can reconnect with your dreams, safety space (abstract), family & friends, faith (your religion) & resources (finding new meanings in every trauma & loss).
How will you ask them for help?
Imagine that you have access to support: Family & Friends, NGOs & different professionals (doctors, nurses, social workers, police, etc.).
Will you use chat, SMS, calls, or visit places where you can feel safe and protected against your self-destructive urges.
9 - Chat/SMS
What can you write?
To whom? When?
10 - Call
What can you say when you call?
11 - Stay safe/visit
Where is your "safe space"?
What is your supportive memory?
If no other strategies have worked, go to the hospital & ask about admission.
12 - Call 112
What do you say in an emergency to get help?
Do not make other people guess what you feel.
Tell them directly if your life is in danger. Your life is too precious to be lost, even if you may do not feel so at this moment.
What have you learned from this situation?
Look at the summary and history to see the historical data. Take al look at the SUMMARY to see your actual 12 Steps Safety Plan and History to see historical data on how you have handled similar situations in the past. Show it to someone you trust and ask for advice.