Why Create a Plan Before a Crisis Arrives

When a mental health crisis hits, your ability to think clearly and make decisions is often compromised. Fear, exhaustion, or emotional overwhelm can make even simple tasks feel impossible. That's exactly why a personal crisis plan — written during a calm, stable time — can be one of the most compassionate things you do for yourself.

A crisis plan is a short, personalized document that outlines what to do, who to contact, and how to care for yourself when you're struggling. It removes the burden of decision-making at your hardest moments. Research in mental health care consistently supports the value of advance planning, particularly for people who have experienced previous episodes of depression, anxiety, psychosis, or suicidal thoughts.

If you're unsure whether what you're experiencing qualifies as a crisis, our guide on what counts as a mental health crisis can help you understand the difference between everyday distress and a situation that warrants more urgent support.

This checklist walks you through every element worth including. Work through it at your own pace — there's no perfect format, only the one that works for you.

If You Are in Crisis Right Now

This checklist is designed for calm preparation — not active emergencies. If you are in immediate distress, please stop and reach out now. In the US, you can call or text 988 to reach the Suicide and Crisis Lifeline at any time. If you or someone else is in immediate physical danger, call 911 or go to your nearest emergency room.

What to Include in Your Personal Crisis Plan

Use the sections below as a guide. You can write your plan in a notebook, a secure digital document, or a printable template — whatever you'll actually return to. The goal is accessibility: your plan should be easy to find and easy to read under stress.

Know Your Warning Signs

List the early emotional or behavioral signals that a crisis may be building for you personally (e.g., withdrawing from others, poor sleep, increased irritability). Must
Identify the thoughts or feelings that have preceded difficult episodes in the past. Must
Write down what others close to you have noticed when you're struggling — their perspective often catches things you miss. Should

Coping Strategies That Work for You

List at least three self-soothing or grounding techniques you've found genuinely helpful (e.g., breathing exercises, walking, a specific playlist). Must
Note any activities or environments that reliably make things worse, so you can avoid them during a crisis. Must
Include a simple distraction or routine task you can do when nothing else feels accessible. Should

Your Support Network

Name two to three people you trust and are comfortable calling during a crisis — include their phone numbers directly in the plan. Must
Specify what kind of help you'd like from each person (e.g., "just listen," "sit with me," "help me contact my therapist"). Should
Identify who has a copy of your plan, or who knows where to find it. Should
Consider building a broader support network beyond your immediate circle for added resilience. Nice to have

Professional and Crisis Contacts

Record your therapist's or psychiatrist's name, phone number, and after-hours protocol if one exists. Must
Include the number for a crisis helpline such as the 988 Suicide and Crisis Lifeline (call or text 988 in the US). Must
Note the name and address of your nearest emergency room in case in-person care becomes necessary. Must
List any relevant medical information (medications, allergies, diagnoses) that emergency responders would need to know. Should

Practical Logistics

Identify who could manage time-sensitive responsibilities (e.g., children, pets, work obligations) if you needed to step back. Should
Keep a physical copy somewhere accessible and share a digital copy with at least one trusted person. Must

Review and Maintenance

Set a reminder to review and update your plan every six to twelve months, or after any significant life change. Must
After any crisis episode, revisit the plan to add what helped and remove what didn't. Should
Share updates with your care team so your plan stays aligned with your current treatment. Nice to have

Once your plan is in place, consider who else might need a copy. Sharing it with a therapist, a trusted friend, or a family member means someone else can help activate it on your behalf if needed. You can read more about how supporters can help — and protect themselves — in our piece on supporting someone through a mental health crisis without burning out.

When your plan includes emergency contacts and helplines, be specific about when to use each. Our guide to crisis lines versus emergency services explains when a helpline is the right call — and when you need immediate emergency care instead.

Don't Wait Until You're Struggling to Start

Many people intend to create a crisis plan but put it off until they're already in a difficult period — when it's hardest to think clearly. The most effective plans are made during stable times. Even a rough first draft written today is far more useful than a perfect plan you never get around to making.

If you've never been through a mental health crisis before, you may find our guide for people experiencing a first crisis a helpful companion to this checklist. And if you're thinking ahead to recovery, what follow-up care typically looks like is worth reading now, while things are calm.

This article is for informational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you are in immediate danger or experiencing a medical emergency, please call 911 or go to your nearest emergency room.