My plan
Written while stable. These are agreements, not punishments.
WORKING DRAFT. Thresholds have not been confirmed with your therapist or psychiatric provider.
Green — My baseline
Keep doing what keeps me well.
- Do my daily check-inAlways included
- Keep regular sleep, meals and routineAlways included
- Keep appointments with my care teamAlways included
Yellow — Noticeable change
Reach out early, slow down, make no big moves.
- Tell a trusted person my check-in is YellowAlways included
- Make rest and sleep the priority tonightAlways included
- Grounding and slow, comfortable breathingFrom: anxiety signs
- Contact my therapist or clinician if this keeps buildingAlways included
Orange — Significant change
Get professional support today.
- Contact my clinician or prescriber TODAYAlways included
- Stay connected with a trusted adult; check in oftenAlways included
- No major decisions, purchases or commitmentsAlways included
- Eat, drink water, rest in a low-stimulation placeAlways included
- Follow only clinician-approved medication instructionsAlways included
These were agreed to while well. They are not punishment.
Red — Safety first
Get help now. Do not stay alone.
- Call 988 (call or text) or a trusted person nowFixed safety action
- Call 911 if there is immediate dangerFixed safety action
- Do not drive yourselfFixed safety action
- Do not stay alone if you cannot stay safeFixed safety action
- Professional evaluation is neededFixed safety action
Reality Check (optional)
A journaling tool to separate what happened from assumptions. Hidden — any saved entries are kept.