Creating A Personal Safety Plan At Work.
A toolkit to remind you of ways to be safe and comfortable during tricky moments at work.
What is a personal safety plan?
A personal safety plan is a toolkit that reminds you of ways to be safe and comfortable during tricky moments at work. Unique to you, it’s a series of actions you can take to regulate your emotions when under stress.
A personal safety plan includes a list of actions or steps you can take to manage feelings of overwhelm.
Designed to help you regulate your emotions during stressful scenarios, personal safety plans bring you back to the present so you can make sensible decisions when feeling out of sorts.
Why is it important?
There are times at work, despite our best intentions, we feel overwhelmed. For example, when you’re tired, under the pump or in a role that requires a lot of you, it’s natural to run out of energy, compassion and patience at times.
In these instances, you need a plan to manage those feelings of overwhelm to keep yourself and your teammates safe.
A personal safety plan is a toolkit that outlines what you can do to regulate your emotions during stressful times.
When you have a toolkit to regulate complex emotions, you’re more able to handle conflict, manage tricky conversations and be kind and generous to your teammates.
When might I need it?
Any scenario where you feel nervous, uncertain or on edge.
Examples at work might include:
Receiving feedback.
Giving a presentation.
Being asked a question on the spot.
Being undermined in a public setting.
In a group where you feel your contribution would be disregarded.
Really, depending on our mood, anything can see us experience overwhelm.
The good news is, when you have a series of tools, you’re more able to handle those moments.
Creating a ‘circuit breaker’ in those moments.
When you experience overwhelm, it’s tricky to think rationally. Having a series of ‘circuit breakers’ to help you connect to your physiology can help ground those feelings.
In those moments, you need to either remove yourself from the situation or give yourself a moment of space away from the situation.
Here are examples of ways to do that:
‘Box breathing’ - breathing 5 seconds in, holding 5 seconds, out for 5 seconds. Repeat.
Take a 10 minute break and walk around the block, looking up to the sky (e.g. off your phone).
Put your headphones in and walk around the block listening to your favourite music.
Go into the bathroom stall, take off any restrictive clothing, and breathe in and out slowly.
Take the afternoon off.
Call or text a friend.
What does a safety plan look like?
Anything that reminds you of what you need, in your times of need.
A personal safety plan can be as succinct as a one pager listing your actions, as short as a Post-it note, as unique as a framed photo on your desk reminding you what’s important or a mantra you simply repeat to yourself when you feel overwhelmed.
Examples might include:
A phrase you can use when you feel overwhelmed. E.g. “I need time to think, I’ll come back to you.”
Having a mantra that reminds yourself this is just temporary.
A phrase on a Post-it. E.g. ‘this is not about me, this is about the work.
A one pager, on your desktop that lists out the three things you need to create space.
As long as it works for you in moments of stress or overwhelm, it’s good to go.
Creating your safety plan.
When you’re feeling comfortable, write down your reflections to the following:
When I feel overwhelmed, what do I notice about my body? E.g. my adrenaline is pumping, I feel sweaty, it’s hard to breathe.
When I feel that way, what could I do to give myself some space in the moment? E.g. take a 5 minute break, breathe in and out, create a bathroom break.
When I feel out of control and don’t have the ability to make safe decisions at work, what are two safe things I can do? E.g. take the afternoon off, skip the meeting, go to a local cafe to reset, go for a walk and breathe, ask to return tomorrow with a refreshed view.
People I can reach out to in a moment like this: E.g. my spouse, friend, workmate, my doctor, sponsor.
Afterwards, what are some things I can do to restore myself? E.g. take a bath, put my phone on aeroplane mode, watch a movie, take the morning off.
Ensuring you have a list of your ‘quick go to’ techniques nearby, on a Post-it, on your desktop or even mentally.
What to do with your personal safety plan.
It’s a resource for you, so keep it somewhere you know you’ll remember in those times.
If you don’t need it written down, you can just remind yourself of ways you can support yourself during tricky times.
Simply knowing that you know what to do when you don’t feel in control at work can help you feel more confident at work.
When you notice these situations becoming easier for yourself, take the time to acknowledge it. You are growing your capacity for situations that stretch you. That’s a wonderful thing.