🚨 CRISIS PLAN — ESSENTIAL ELEMENTS#
1. Early Warning Signs#
(How I know I’m heading into crisis)
Examples:
- Racing thoughts
- Urge to run / hide / use / self-harm / explode
- Sleep disruption
- Rapid mood swings
- Tunnel vision / dissociation
- Stomach tightness / clenched jaw
2. Immediate Grounding Steps (first 10 minutes)#
Choose 3–5 actions you will do automatically:
Examples:
- Cold water on face / ice cube in hands
- 10 slow, extended exhales
- Name 5 things I see
- Stand up and move body for 60 seconds
- Read this entire plan out loud
3. Skills Menu (choose ONE next step)#
Pick one from each category:
Body (TIPP / Regulation)
- 2 minutes intense exercise
- Hot shower / weighted blanket
- Box breathing
Improve Skill + Self-Compliment
- Build mastery by doing a small challenging task
- Practice a skill you are learning (mindfulness, emotion regulation, interpersonal)
- Focus on something that gives you a sense of accomplishment
- Remind yourself: “I’m doing my best and I’m proud of my effort.”
4. Call for Coaching / Support#
If things feel overwhelming, reach out for help:
- Call or text your therapist or support person
- Use your prepared message, for example:
“Hey, I’m having a hard time right now. Can you check in with me or help me get through this?”
- Remember, asking for help is a strength, not a weakness