SECTION

DESCRIPTION

EXAMPLE

Personal Warning Signs

List any thoughts, feelings, or behaviors indicating you might be approaching a crisis.

“Feeling hopeless or trapped.”

Situational Triggers

Identify specific situations or events that trigger these warning signs.

“Arguments with family members.”

Immediate Coping Techniques

List activities or techniques to help you feel better in the moment.

“Deep breathing exercises, going for a walk.”

Long-Term Strategies

Write down strategies to manage your mental health in the long run.

“Regular exercise, talking to a therapist.”

Safe Spaces

Identify places where you feel safe and calm.

“My bedroom, a friend’s house.”

Trusted Contacts

List people you can call or visit when feeling overwhelmed.

“My best friend, my therapist.”

Supportive People

Identify individuals in your life who support your well-being.

“My parents, my couple.”

Communication Methods

List ways to communicate with supportive people when you need help.

“Send a text message, call them, set up a coffee meeting.”

Self-Reflection

Reflect on what’s working and what needs adjustment.

“What coping strategies have been effective?”