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A crisis plan (sometimes called a safety plan) is a short, written list of what helps when things feel overwhelming — your warning signs, your coping tools, your people, and who to call. Build it on a calm day so it's ready on a hard one. Everything you type stays private on your own device.
This guide follows the widely used, evidence-informed safety planning approach. Move through the six steps below, then fill in the matching boxes in your plan. There are no wrong answers — only what's true and helpful for you.
Write the thoughts, feelings, images, body sensations, or behaviours that tell you a hard moment may be starting (e.g. “isolating,” “racing thoughts,” “feeling numb,” “a part gets loud”). Naming them early gives you time to act.
Things that soothe or distract without needing anyone else: a grounding exercise, cold water, a walk, music, holding a pet, journaling, a calming playlist, breathing. Pick a few you've actually tried before.
Social settings or people whose company is calming and distracting — a friend to text, a café, a community space, a support server. You don't have to talk about the crisis; just being around steadier energy can help.
Trusted people you can tell directly that you're struggling, with their phone numbers. Pick more than one in case someone isn't reachable. Let them know in advance that they're on your list, if you can.
Your therapist, prescriber, or clinic, plus 24/7 lines: 988 (call/text), Crisis Text Line (text HOME to 741741), and local Bluebonnet Trails 1-800-841-1255. Call 911 or go to an ER if you're in immediate danger.
Note ways to put time and distance between you and anything that could harm you, and list your reasons for living — people, pets, hopes, small joys. Keep your finished plan somewhere easy to reach.
Tip: it can help to make your plan together with a therapist, peer supporter, or trusted friend, and to revisit it every few months. A crisis plan supports — but doesn't replace — professional care.
Fill in whatever feels right. It saves automatically to this device — nothing is uploaded or shared.
Pre-filled with 24/7 lines — keep, edit, or add your own providers.
This tool is for educational and self-help purposes and is not a substitute for professional care or emergency services. If you are in immediate danger, call 911 (US) or your local emergency number.
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