List of Materials Needed:  
1. Journal or Notebook
2. Pen or Pencil
3. Your phone (for the contacts and resources)
4. Optional: Grounding tools

• List the feelings, thoughts, behaviors or situations that let you know you're heading into crisis.

  1. I start to feel...(Numb, Panicked, Hopless, etc.)

  2. I notice I...(Use Substances, Become Reckless, Stop Eating, etc.)

• List the techniques and self care that helps you calm down.

  1. Square Breathing

  2. 5 Senses

  3. Listen to Music

  4. Call a Supportive Friend or Family Member

• List your support system(s).

  1. Names, phone numbers and addresses of those who can help.

• A list of your emergency contacts.

  1. Help Hotlines

  2. Veteran Crisis Lines (If Applicable)

  3. Local Crisis Teams

  4. Local Hospital/Clinic

  5. Trusted Adult, Family Member or Friend

• A list of places you feel safe at.

  1.  Your Home

  2. A Friend's/ Family Member's Home

  3. Park or Library

  4. Local Crisis Shelter

• Write 3 reasons why you should stay.

  1. Ex: Family, Friends, Pets, Places You Want to Visit, Goals in Life, Things You Like to Do, etc.

• Things that can help others support you.

  1. Reminders to breathe, eat, sleep, etc.

  2. To just listen without speaking or trying to fix it.

  3. To stay with you in person or on the phone.