A practical tool for protecting your mental and emotional well-being.
An emotional safety plan is a personalized guide to help you manage strong feelings or overwhelming moments, especially during times of stress, uncertainty, or crisis. When you’re feeling calm, consider taking a few moments to reflect on the following steps. If it’s safe to do so, write them down in a secure place. You can also download and print this worksheet here.
- Recognize what causes stress & upset. Identify situations, thoughts, or feelings that tend to create emotional distress or overwhelm.
- List your coping strategies. Think of techniques that help you feel grounded in difficult moments—such as deep breathing, calming music, sensory grounding, or gentle movement.
- Identify your self-care practices. What activities make you feel supported, valued, or nourished? This might include journaling, spending time in nature, creative hobbies, or quiet rest.
- Know who you can reach out to. Create a list of trusted people or resources you can contact when you need support—friends, family, a therapist, or a hotline.
- Choose a calming space. Identify a place where you feel safe and at ease, whether it’s a peaceful room, a cozy chair, or another environment that brings you comfort.
An emotional safety plan can help you feel more prepared, reduce feelings of helplessness, and support you through challenging moments. It’s a flexible tool that you can update over time and adapt to different situations as your needs change.Click here to download a worksheet and create your own personal emotional safety plan.
