How to Build a Mental Health Emergency Plan

A Step-by-Step Guide to Protect Your Well-Being in Times of Crisis

When it comes to our health, we often have plans in place for emergencies: first-aid kits, ICE (in case of emergency) contacts, even earthquake kits. But what about our mental health?

Crises like panic attacks, suicidal thoughts, or emotional breakdowns can be just as urgent—and just as dangerous—as physical emergencies. That’s why creating a Mental Health Emergency Plan is one of the smartest, most caring things you can do for yourself or someone you love.

Here’s a clear, step-by-step guide to help you build one today—before you need it.

🧩 Step 1: Identify Your Triggers and Warning Signs

Start by reflecting on what tends to precede a crisis for you. Ask yourself:

• What situations, environments, or stressors usually lead to emotional overwhelm?

• What are your personal warning signs? (e.g., withdrawal, changes in sleep, irritability, hopelessness)

📓 Write down your answers in a journal, document, or mental health tracker. Understanding your patterns is the first step in preventing or responding to a crisis.

📞 Step 2: List Your Emergency Contacts

In a moment of crisis, it can be hard to think clearly. Create a list of people you trust who can help you. Include:

• A close friend or family member

• A therapist or mental health professional

• Local crisis lines or hotlines (like 988 Suicide & Crisis Lifeline in the U.S.)

• Your primary care provider (if applicable)

💡 Tip: Save these numbers in your phone under “ICE – [Name]” or create a contact group labeled “Support Team.”

🛠️ Step 3: Make a Crisis Response Toolkit

This is your personalized list of coping strategies or grounding techniques. Your toolkit can include:

• Breathing or mindfulness exercises

• Journaling prompts

• Music or playlists that calm you

• A walk, shower, or safe distraction activity

• Comforting messages you’ve written to yourself ahead of time

📁 You might store these in a physical kit (notebook, calming items, etc.) or a digital folder.

🏡 Step 4: Designate Safe Spaces

Identify where you feel safest—at home or elsewhere. It could be:

• A quiet room in your house

• A friend’s place

• A support group or community center

• A park, library, or other peaceful public place

✨ If you live with others, communicate your need for a calm, nonjudgmental environment when you’re feeling unwell.

📝 Step 5: Put It All in Writing

Combine everything into a document or printable plan. Include:

• Name, date, and version of the plan

• Emergency contact info

• List of triggers and warning signs

• Coping strategies

• Safety plan (where to go, who to call, what to do)

• Medical or mental health history (optional but helpful for professionals)

🧷 Store a copy in a place that’s easy to access—and share it with a trusted person.

❤️ Step 6: Review and Update Regularly

Your mental health journey may change over time—and so should your plan. Set a reminder to review and update it:

• Every 6 months, or

• After a major life event or health change

Regular check-ins help your plan stay relevant and effective.

🌱 You’re Not Alone

Making a Mental Health Emergency Plan doesn’t mean you expect to fall apart—it means you’re strong enough to prepare for whatever comes. It’s a powerful form of self-care and a life-saving resource when you need it most.

This Mental Illness Awareness Month, take a moment to protect your future self.

Because you deserve care, clarity, and compassion—especially on your hardest days.