A practical tool to guide you through moments of crisis — completed in advance so it's ready when you need it most.
A personalised set of coping strategies and contacts you prepare in advance to help you stay safe during periods of emotional crisis.
Fill in each section honestly and thoughtfully. Keep your completed plan somewhere accessible — you might also share it with someone you trust.
The second part helps you identify your wider network — people, professionals, and everyday sources of support that can help you through difficult times.
What thoughts, emotions, physical sensations, or behaviours indicate that I may be moving towards a crisis?
Activities or techniques I can use to reduce distress, manage difficult feelings, or distract myself before seeking additional support.
Individuals I can contact when I need support.
Places where I feel secure, calm, or supported.
If I am unable to cope on my own, I will contact:
One action I will take to help keep myself safe during a crisis.
People I can reach out to for emotional support, practical assistance, companionship, or encouragement.
Professional services, organisations, or community groups that may be able to help.
Support from regular routines, familiar environments, activities, or meaningful connections that are not necessarily with other people.
What indicators suggest that it may be time to seek extra help or reach out to someone?
If I need support, what is one straightforward step I can take to make contact?