Learning library · Coping skills
Your crisis coping planReady before you need it
Build a personal plan — warning signs, coping steps, people to call, and a safer environment — so support is ready before a crisis hits.
Why plan ahead
A crisis can make it hard to think clearly. A coping plan, often called a safety plan, is a short list you write ahead of time, while you're calm, of what to do and who to reach when things get very hard.
Think of it like a fire escape plan. You hope you won't need it, but having it ready can help lower the risk of acting on thoughts of suicide.
The seven steps
The Safety plan in your portal walks you through seven steps. First, your warning signs: the thoughts, feelings, or situations that tell you a crisis may be building.
Next, things you can do on your own to take your mind off things, like a walk, music, a shower, or slow breathing. Then people and places that help you cope. You don't have to tell them anything about the crisis.
Then the people you can ask for help, and the professionals and agencies you can contact, like your care team and crisis lines. The crisis numbers are already printed on every copy of your plan.
The sixth step is making your surroundings safer, like asking someone you trust to hold onto medicines, or keeping firearms locked up and away from you during hard times. And last, your reasons for living: the people, pets, hopes, and plans that matter to you.
Know the warning signs
Warning signs are different for everyone, but some are common: feeling hopeless, trapped, or like a burden to others, pulling away from people, sleeping much more or much less, or drinking or using drugs more often.
Talking about wanting to die, making a plan, or giving away important things are signs to get help right away, for yourself or for someone you care about.
Using your plan
When you notice a warning sign, start at the top of your plan and work down, one step at a time, until you feel safer. If one step doesn't help, move on to the next.
Keep it where you can reach it. You can download or print it from your portal, and keep a copy on your phone. Share it with someone you trust, and update it as your life changes. Your provider can help you build it.
If you're in crisis now
If you're in crisis right now, you don't need a plan first. Call or text 988, any time, day or night. If you're in immediate danger, call 911.
This video is general education, not medical advice. Your care team is here to help you make a plan that fits your life.
3 min · captions with the CC button · 5 chapters · animated diagrams