Educational guide · Reviewed for self-help use · Not medical advice
About the Anxiety Safety Plan
An Anxiety Safety Plan is a personalised, written plan that lists your warning signs, coping strategies, and sources of support, so you know exactly what to do when anxiety intensifies.
Why this exercise helps
Having a clear plan prepared in advance means you do not have to figure out what to do while you are already distressed. Safety and coping plans are a recognised self-management tool that can reduce the fear of "what if it gets bad", because you know you have steps to follow and people to reach.
Going deeper
A safety plan lists warning signs, coping steps, people to contact, and professional resources before a crisis peak. Completing it while relatively calm makes it easier to follow when thinking is foggy. Share a copy with someone you trust if that feels safe.
A realistic example
Example: Nest lists warning signs (sleep under 5 hours, skipping meals), coping steps, and two people to call before crisis peaks.
When to reach for this tool
Common scenario for anxiety safety plan: use the tool when stress is noticeable but still manageable, then reassess after a few minutes.
How to use this tool
- List the early warning signs that your anxiety is escalating.
- Write down coping strategies that have helped you before.
- Note people you can talk to and how to reach them.
- Add professional and crisis contacts you can call for support.
- Keep your plan somewhere easy to access when you need it.
Practical tips
- Include local emergency numbers and a crisis line you would actually call.
- Write the first coping step in very simple language.
- Update the plan after any major life change.
Common mistake to avoid
Common mistake with anxiety safety plan: treating one session as a cure. Skills grow with calm practice plus use during real stress.
Benefits
- Gives you clear steps to follow in difficult moments.
- Reduces the fear of being caught off guard by anxiety.
- Connects you quickly with support and resources.
- Encourages reaching out rather than coping alone.
Who this is for
A safety plan helps anyone who experiences intense anxiety and wants to feel prepared. If you ever have thoughts of harming yourself, please contact a crisis helpline immediately.
Limitations and safety
A plan supports safety but does not replace urgent care. If you are in immediate danger, call emergency services.
Frequently asked questions
Is this the same as a suicide safety plan?
This tool focuses on managing anxiety. If you have thoughts of self-harm or suicide, please use a professional crisis service right away — see our resources page.
How often should I update it?
Review it every few weeks and whenever you learn a new strategy or your support network changes.
Related articles from our counsellor-reviewed blog
- Job Anxiety: How to Handle Workplace Worry and Performance Pressure — by Rabi Gorkhali
- Mindfulness for Anxiety: A Beginner’s Practice Guide — by Rabi Gorkhali
- Cognitive Behavioral Therapy for Anxiety: What to Expect — by Rabi Gorkhali
Continue learning
Anxiety help guide · Depression help guide · Mental health tools · Free worksheets · Author bio · Crisis helplines
This tool is an educational self-help resource and is not a substitute for professional diagnosis or treatment. If you are struggling, please reach out to a qualified professional or a crisis helpline.