The Crisis Safety Plan Worksheet is a free mental health resource that helps you stay prepared in case of an emotional or psychological crisis.
Whether you’re struggling with overwhelming emotions, thoughts of self-harm, or intense anxiety, this worksheet provides a step-by-step guide to help you recognize warning signs, access support, and take action to keep yourself safe.
You don’t have to wait until you’re in the middle of a crisis to start planning. In fact, the best time to create your safety plan is before you need it.
Why the Crisis Safety Plan Worksheet Matters
Many people wait until they’re already in the middle of a mental health crisis before thinking about what to do. The problem is, that’s often the hardest time to make decisions. That’s why the Crisis Safety Plan Worksheet is so valuable: it helps you take control before things spiral.
By planning ahead, you’re not only protecting yourself. You’re also reducing panic, confusion, and shame that often show up during intense emotional episodes. And if you’re supporting a friend, family member, or client who struggles with mental health, this worksheet can be an essential part of their support system.
This tool can also open the door to helpful conversations. When shared with someone you trust, it lets others know how they can support you, and that you’ve already thought through what kind of help you may need.
What Is the Crisis Safety Plan Worksheet?
The Crisis Safety Plan Worksheet is a simple yet powerful tool that walks you through creating a personalized safety plan.
It’s designed to help you respond effectively during moments of emotional distress by identifying what works for you. It includes the following sections:
1. My Warning Signs
These are thoughts, feelings, or behaviors that indicate you’re at risk. For example, you might notice increased irritability, withdrawing from others, racing thoughts, hopelessness, or loss of interest in activities. Identifying these early signs can help you act before things escalate.
2. My Effective Coping Strategies
This section invites you to list healthy ways to manage distress in the moment. Examples might include grounding exercises, deep breathing, journaling, listening to music, going for a walk, or talking to a trusted friend. These strategies help you self-soothe and regain emotional control.
3. People I Can Reach Out to for Distraction
Distraction can be a powerful technique when your emotions feel too big. This section helps you identify supportive people you can talk to. You don’t necessarily need to talk about the crisis itself; simply sharing space with another person can help you shift your focus.
4. People I Can Reach Out to for Help
In moments when distraction isn’t enough, you might need more direct help from family members, close friends, a therapist, or a support hotline. Having their names and contact numbers in your plan helps make it so they’re easy to find.
5. Steps I Can Take to Make My Environment Safer
This part helps you think ahead about what you can remove or change in your surroundings to reduce risk, such as securing medications, removing harmful objects, or avoiding certain environments or media.
6. In the Event of a Crisis
This section outlines your action steps if you’re in immediate danger or unable to cope. It includes:
- Call your emergency contact
- Reach out to a crisis hotline
- Contact emergency services
Having all of this clearly written down can make a huge difference when you’re feeling overwhelmed.
How to Use the Crisis Safety Plan Worksheet
Here are some tips to get the most out of this free resource:
- Download and print it out so you can write directly on it. If you prefer a digital version, you can fill it in on your device and save a copy where it’s easy to access.
- Take your time filling it out. Reflect honestly on what has helped you in the past, what your warning signs are, and who you can count on.
- Review it often and edit as needed. Life changes, and so might your coping strategies or support system. Make it a habit to update the worksheet every few months or after a difficult experience.
- Keep a copy somewhere accessible, like your phone, a nightstand, or a backpack. In a crisis, the last thing you want to do is search for something important.
- Share it with someone you trust. This could be a therapist, a partner, a close friend, or a family member. Knowing that someone else is aware of your plan adds another layer of support.
This Worksheet Works Well with Other Free Mental Health Resources
The Crisis Safety Plan Worksheet is just one of many free tools available through the Therapy in a Nutshell website. While it isn’t part of the free Grounding Skills course specifically, it complements the course by helping you develop both preventative and in-the-moment strategies to stay safe.
The Grounding Skills course teaches you to manage anxiety, stress, and PTSD and to regulate your nervous system with practical, research-based tools. When paired with a personalized crisis plan, you’ll have both the day-to-day skills and the emergency backup you need for long-term healing.
Final Thoughts
Creating a crisis plan is an act of courage and self-respect. It says, “I matter. My safety matters.” Even if you never end up needing to use the worksheet, just knowing it’s there can be a powerful source of peace and strength.
I’ve made the download free, accessible, and compact so that it’s easy to print, work through, and keep close.
Filling out the Crisis Safety Plan Worksheet is a small step that can make a big difference in how you care for your mental health, especially during your toughest moments.
