MY CRISIS MANAGEMENT PLAN
A crisis often has a pattern, even when it feels sudden. A situation, memory, demand or body sensation may be followed by distressing thoughts, powerful emotions, physical activation, urgent impulses and an aftermath that leaves somebody exhausted or ashamed. Understanding the sequence can create small places where support or a different action becomes possible.
This one-page plan maps triggers, thoughts, feelings and body sensations, urges or actions, and the aftermath. For each stage there is space to record what usually happens, what you will try, what may help and what another person can do. The aim is not perfect calm or control. It is the smallest safer next step.
Helpful responses may include reducing sensory input, checking facts, delaying an action, moving away from danger, asking somebody to secure medication or harmful items, eating, drinking, grounding, contacting a trusted person or accessing professional help. Discuss support from others together rather than assuming what another person can provide.
Complete it while relatively settled and review difficult moments with curiosity rather than blame. If you have seriously harmed yourself, may be about to act or cannot keep yourself safe, call 999 or go to A&E. For urgent mental health help call NHS 111. Samaritans: 116 123. Text SHOUT to 85258.
With warmth,
Maggie
Space to Breathe Therapy
UK contacts checked August 2026. This resource does not replace emergency or personalised clinical care.
