Grounding, supports, and steps when things feel overwhelming.
Unsaved changes
Early warning signsCheck-in
What are the first clues that you’re starting to struggle (thoughts, feelings, body, behavior)?
Triggers & stressors
Awareness
Situations, places, or topics that tend to make things harder.
Coping strategies
In the moment
List grounding tools, sensory comforts, or activities that help you ride out tough waves.
Safety steps
If things escalate
Gentle, concrete steps you can follow if you start feeling unsafe.
Support people
Connection
Trusted people you can reach out to, and how they can support you.
Professional & crisis resources
Important
Add your therapist, doctor, local crisis lines, or emergency contacts. In an emergency, contact local
emergency services.
Recovery Plan
Recovery & Wellness Plan
Daily supports, long-term goals, and gentle structure for healing.
Unsaved changes
Daily anchors
Routine
Small, realistic things that help you feel more steady each day.
Helpful thoughts & reminders
Reframe
Phrases, affirmations, or truths you want to remember on hard days.
Short-term goals
Next steps
Gentle, achievable goals for the next days or weeks.
Long-term hopes
Future
Bigger hopes or directions you’re moving toward, at your own pace.
Signs of slipping
Awareness
How you might notice you’re drifting away from your recovery supports.
Relapse response plan
Repair
Steps to gently re-engage supports if you notice those signs.
This page is for reflection and planning only and is not a substitute for professional mental health care.
If you are in immediate danger or thinking about harming yourself, contact local emergency services or a
crisis resource in your area.