Here are some practical safety plan ideas. Check them out and choose which suits you. Maybe you want both an app version and a paper version.
Download the notOK app. (App Store, Google Play)
Register with your email address. Add a few people as Trusted Contacts (the app sends them a text message request when you authorize it to do so). It walks you through setting up the messages you can send these contacts with just a tap of the panic button when you’re not OK, and again when you’re OK. You set these up ahead of time so they’re ready to go when you need them.Use NowMattersNow’s plan (and here’s their guide). You can fill out one or both; see which suits you best.
Or try this template referenced in the USA Today article.