Make a Crisis Plan

Crisis moments can feel sudden and overwhelming, even if we’ve been doing well for a while. Having a crisis plan ready can make navigating those moments a little easier, because you don’t have to think of everything in the heat of the moment, you will already have a guide waiting for you.

Here’s how to create your own:

1. Recognize the Warning Signs

Think about times when you’ve been in crisis before.

• What thoughts, feelings, or behaviours let you know you were close to a breaking point?

• Are there physical signs, like restlessness or exhaustion?

• Consider writing down a short list of your personal warning signs.

2. Identify Potential Triggers

Some situations, times of year, or experiences can make a crisis more likely.

• Are there anniversaries, stressors, or reminders of trauma that make things harder?

• Noting these doesn’t mean you can always avoid them, but it can help you prepare.

3. Plan for Safety

Write down things that help you feel safe or supported, such as:

• Grounding or self-soothing techniques

• Going to a safe space in your home

• Reducing exposure to triggering content or situations

Also, note what makes it harder to cope (certain conversations, environments, or habits) and consider ways to avoid or reduce these risks.

4. List Coping Tools and Distractions

What has helped you manage distress in the past?

• Self-care activities or items from your self-care box

• Distraction techniques like the ACCEPTS skill

• Gentle routines, hobbies, or calming media that help you through hard moments

5. Create a Support Contact List

Who could you reach out to if things get overwhelming?

• Friends or family who can offer support

• A therapist or counsellor

• Online support groups or communities

Also, keep a list of emergency numbers like:

• Local crisis lines or hotlines

• Hospital or emergency services if you need immediate help

6. Keep Your Plan Accessible

Write your plan down or save it somewhere easy to reach. A note on your phone, saved somewhere you can easily get it. Even a few bullet points can be enough.

Optional: Consider printing a blank template or keeping a copy in your self-care box so it’s there if you need it.

While we can’t always prevent a crisis, having a plan can make it easier to navigate and recover.

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