Build a three-color plan — Green: I'm doing okay; Yellow: distress is rising; Red: urgent help needed. Set an action and a contact for each level.
Write what habits or actions help you stay steady when you're doing well.
Identify your personal warning signs — changes in sleep, withdrawing, avoiding tasks, excess anger, changes in eating, or other signs.
For each yellow sign, write one small action and the name of one trusted contact.
Write your red signs — a plan to harm yourself, inability to stay safe, severe confusion, risk of violence, or any other urgent warning sign of your own.
Write down your emergency contact, a safe place, and needed professional support information.
Optionally, tell a trusted person about this plan and get their consent on how they can help.
