I Really Want This to be Positive

So, today is Thurday, which means it's therapy day. More specifically, CBT for mood disorders in group sessions, day.
Every week when we come in, they have us fill out the same questionnaire. Things that evaluate your depression, anxiety, and stress levels. Things like, "I found it hard to wind down this past week," or "I couldn't get excited about anything this past week," or "I felt down-hearted and blue this past week," or "I felt scared for no good reason this past week". Things like that. And then, at the bottom of the page, "Things felt so bad that I had thoughts of killing myself." Every week. If, between 0-3, you score higher than a 1, one of the therapists has to come and at least check in with you.
Every week I'm at least a 2. Sometimes, I add my own '.5' to that 2. Today was a 3.
I feel like the reasons are self-evident, but still.. my depression is getting steadily worse, and quickly. I feel like it has something to do with my birthday coming up, though I can't place why. This past week, I've made suicide plans, thought about my funeral, thought about what to wear and how to do my makeup in preparation for an attempt, whether or not I'd leave a note, whether or not I would attempt at home, all of it. I  just haven't started counting out pills, or hoarding a knife, or sneakily buying a fresh pack of blades.
The positive in this is that when I spoke with my therapist as is required, I was honest with her. I told her that there is definite intent, but I feel like I would most likely go to EPT in the event that I was about to attempt. I did tell her that I knew there was a chance that that wouldn't happen.
She told me I need to have a safety plan in place before I need it, so that when I need it, I'll be more likely to actually follow it.
So... my plan is that, if things get to that point, I will

1. do the dive reflex (which for me is simply sticking my entire naked body under the coldest shower possible)
2. if that doesn't work, reach out to someone trusted (the boyfriend)
3. if he's not able to physically help me, go to emergency psych at the hospital.

So that's my safety plan. That's (what I think is) the positive.
I also feel better, and validated, knowing that my therapist agrees with me that given my depression and suicidal ideation, I should be taking it easy, and not doing any exposures that are too risky.