A Safety Plan for Trauma Survivors is a personal and actionable guide to help individuals feel secure and manage potential triggers, overwhelming emotions, or unsafe situations. Below is a structured safety plan designed to provide support and empowerment for trauma survivors:

1. Identify Safe Spaces

• Physical Safe Spaces: Make a list of locations where you feel safe, such as your home, a trusted friend or family member’s house, a place of worship, or a community center.

• Emotional Safe Spaces: Identify who you can talk to when you need emotional support—this could be a therapist, counselor, family member, or friend.

• Create a Comfort Zone at Home: Designate a calming area in your home with comforting items like soft blankets, calming music, books, or sensory items to help ground you when you're feeling overwhelmed.

2. Know Your Triggers

• Recognize Triggers: Write down situations, people, places, or things that trigger memories of trauma or distressing emotions.

• Create a Response Plan: For each trigger, identify a coping strategy you can use. Examples include deep breathing exercises, listening to music, taking a walk, or using grounding techniques like the 5-4-3-2-1 method (naming five things you can see, four things you can touch, etc.).

3. Emergency Contacts

• Trusted People: List the phone numbers of people you can call if you feel unsafe or emotionally overwhelmed. This might include family, friends, or your therapist.

• Professional Support: Include the contact information for your therapist, counselor, or support group leader.

• Hotlines: Have hotline numbers available for immediate emotional support, such as:

  • National Suicide Prevention Lifeline: 1-800-273-8255

  • Domestic Violence Hotline: 1-800-799-SAFE (7233)

  • Crisis Text Line: Text HOME to 741741

4. Coping Strategies for Crisis

• Grounding Techniques: Use grounding exercises to stay in the present moment during a flashback or panic attack. Examples include:

  • Deep breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds).

  • 5-4-3-2-1 grounding exercise (name 5 things you can see, 4 things you can touch, etc.).

• Self-Soothing Activities: Make a list of activities that help calm and soothe you, such as:

  • Taking a warm bath or shower

  • Listening to music

  • Journaling

  • Meditation or yoga

• Distraction Techniques: Have activities ready that distract your mind when you're feeling distressed (reading, drawing, watching a favorite show, or exercising).

5. Set Boundaries

• Emotional Boundaries: Know when to say "no" to conversations or situations that feel overwhelming or unsafe. Practice communicating your limits clearly to others.

• Physical Boundaries: Be aware of your need for personal space and distance from people or places that trigger trauma. Remove yourself from environments that feel unsafe or harmful.

6. Safety Planning for Triggers

• Plan Ahead: Anticipate situations that may trigger you (e.g., social gatherings, anniversaries of trauma) and create a plan for how to manage these feelings. This might include bringing a trusted person with you, leaving early, or taking a break.

• Create a Calm Kit: Gather items that help you feel safe and grounded. This could include stress balls, essential oils, fidget toys, photos of loved ones, or affirmations.

7. Develop a Self-Care Routine

• Daily Self-Care: Incorporate self-care activities into your daily routine to maintain emotional balance, such as:

  • Practicing mindfulness

  • Exercising regularly

  • Eating nourishing food

  • Getting enough sleep

• Set Small Goals: Create realistic, achievable goals that support your healing and well-being, like spending time outdoors, reconnecting with a hobby, or trying a new relaxation technique.

8. Build a Support Network

• Therapy and Counseling: Continue to seek support from mental health professionals who specialize in trauma recovery.

• Support Groups: Consider joining a trauma survivor support group, either online or in-person, to connect with others who understand your experiences.

• Trusted Friends and Family: Surround yourself with people who support your healing and respect your boundaries.

9. Create an Escape Plan (if needed)

• Know When to Leave: If you ever find yourself in an unsafe situation, have a plan in place to leave immediately. Know where you’ll go and how you’ll get there.

• Pack an Emergency Bag: If you’re in a situation that could turn dangerous, have an emergency bag packed with essentials (clothes, identification, medication, money) and keep it in a secure location.

10. Affirmations for Empowerment

• Write down positive affirmations or reminders that reinforce your strength and resilience. Examples:

  • "I am safe and in control."

  • "I have survived, and I am stronger each day."

  • "I am deserving of peace and healing."

Closing Reminder

This safety plan is a dynamic tool that can evolve as you continue your healing journey. Keep it accessible and review it periodically to ensure it remains relevant and effective. Healing is not linear, and having a plan in place will empower you to face challenges with confidence and support.