Crisis Plan
Having a crisis plan can be helpful in times of difficulty. Keep this in a safe, and obvious, place to refer to when you need it. You may also like to share it with people who support and love you , or who you might call on in a crisis.
What is a crisis to me?
(eg feeling unsafe, self-harm urges, suicidal thoughts, triggered, etc)
Things that can lead to a crisis:
(What experiences or situations can trigger suicidal / unsafe feelings)
What are the thoughts I have when I’m experiencing a crisis?
(eg ’I’m a waste of space’, ’things will never get better’, ’I don’t deserve to be here’, etc)
What are the feelings I have?
(eg Hopelessness, anxious, sadness)
What are the physical sensations?
(eg shaking, tightness in the chest, heavy limbs)
What behaviours I carry out when I’m in crisis:
(eg Withdrawing, self-harming, risk-taking)
What can help me when I’m like this?
(eg phoning a helpline or friend, watching cat videos, breathing exercises, etc)
How can others help me when I’m in crisis?
(eg Sit with me, reassure me you don’t hate me, take me for a drive)
What DOES NOT help, or make things worse?
(eg Being alone, Staying in the house, Going on social media, etc)
If I’m still struggling, this is my plan to get more support:
First, I will…
Then I will….
Positive thoughts to remember during tough times:
(eg I have overcome similar struggles before, People care about me, This too shall pass, etc)
What is a crisis to me?
(eg feeling unsafe, self-harm urges, suicidal thoughts, triggered, etc)
Things that can lead to a crisis:
(What experiences or situations can trigger suicidal / unsafe feelings)
What are the thoughts I have when I’m experiencing a crisis?
(eg ’I’m a waste of space’, ’things will never get better’, ’I don’t deserve to be here’, etc)
What are the feelings I have?
(eg Hopelessness, anxious, sadness)
What are the physical sensations?
(eg shaking, tightness in the chest, heavy limbs)
What behaviours I carry out when I’m in crisis:
(eg Withdrawing, self-harming, risk-taking)
What can help me when I’m like this?
(eg phoning a helpline or friend, watching cat videos, breathing exercises, etc)
How can others help me when I’m in crisis?
(eg Sit with me, reassure me you don’t hate me, take me for a drive)
What DOES NOT help, or make things worse?
(eg Being alone, Staying in the house, Going on social media, etc)
If I’m still struggling, this is my plan to get more support:
First, I will…
Then I will….
Positive thoughts to remember during tough times:
(eg I have overcome similar struggles before, People care about me, This too shall pass, etc)
Here is a pdf of the crisis plan you can print to use later.
crisis_plan.pdf |