Mental Health Crisis Plan

Make this when you're well, so it's there when you (or someone you love) needs it.

Right Now (If In Crisis)

• Call or text 988 (Suicide & Crisis Lifeline) — free, 24/7, confidential
• Text HOME to 741741 (Crisis Text Line)
• Go to nearest ER if there's immediate danger to self or others
• Call 911 only if there's a medical emergency or weapon involved

Warning Signs (yours specifically)

• List 3-5 signs that things are getting worse for you specifically
• Examples: not sleeping, isolating, increased substance use, hopeless thoughts
• Share these with one trusted person who'll check in if they notice

Coping Strategies (try in order)

• 5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
• Cold water on your face or holding ice (regulates nervous system fast)
• Walk for 10 minutes outside
• Call a person on your support list — not text
• Box breathing: 4 in, 4 hold, 4 out, 4 hold — repeat 5 times

Support People

• List 3 people you can call any time, with phone numbers
• Make sure they know they're on the list — ask permission
• Note who's best for what: practical help, listening, coming over

Professional Contacts

• Therapist name and direct line
• Psychiatrist name and direct line
• Primary care doctor's after-hours line
• Local crisis center walk-in address

Make Your Environment Safer

• Identify and remove easy access to means of harm during high-risk periods
• Lock up medications you don't need daily access to
• Have a trusted person hold sharps or firearms temporarily if needed

Reasons for Living

• Write down 3-5 things, people, or hopes that matter to you when well
• Keep this list somewhere you'll see it during dark moments