A private, practical worksheet

Build a personal support plan.

Prepare trusted contacts, verified services, access notes, grounding options, and a backup route while you have time to compare them.

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Notice and stabilize

What helps me recognize and steady a hard moment?

Use plain language you will understand when concentration is limited.

Signs that tell me I may need support Small actions that sometimes help Things that can make the moment harder What I want another person to know

Browse low-pressure self-care activities →Review online-community boundaries →

People and communication

Who can I contact, and what can I ask for?

Choose people who have agreed to the role. A trusted person is not automatically a crisis counselor or therapist.

Trusted person or peer

Connection for a difficult day

Name or safe identifierContact route and hoursA specific request I can make

Professional or ongoing support

Care beyond a single moment

Provider, clinic, or next leadContact route and hoursAccess, payment, or privacy notes

Verified outside services

Which support routes have I checked?

Keep the official URL with each phone number so hours, eligibility, privacy, and contact instructions can be rechecked.

Primary service

My first outside support route

Service and actual providerOfficial URL or contact routeWhy it fits and what it does not provideRegion, hours, access, and privacy notes

Backup service

A different route if the first is unavailable

Service and actual providerOfficial URL or contact routeWhy it fits and what it does not provideRegion, hours, access, and privacy notes

Before I rely on a service, I checked:

The provider name and official domain What the service does and does not do Region, age, language, hours, cost, and accessibility Privacy, confidentiality, and emergency-intervention information The date I last confirmed these detailsDate checked

Browse reviewed provider profiles →Use the verification method →

Urgent and immediate safety

What will I use when the need becomes urgent?

This worksheet is not monitored and cannot request help. Use the emergency service appropriate to your physical location for immediate danger.

My local emergency route for immediate physical danger My crisis-support route for acute emotional distress My current physical location or location details a helper may need Important medical, communication, or access information

U.S. starting point: Call or text 988 for immediate mental-health or suicide-crisis support. Use 911 for an immediate physical-safety emergency. Outside the U.S., identify the correct services for the country where you are physically located.

Keep it usable

Where will I keep this, and when will I review it?

A private, accessible place for this planNext review date

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