How to Build an Emotional Safety Plan
We make plans for fires, accidents, or emergencies. But what about emotional emergencies? Panic attacks. Spirals. Sudden sadness. Total shutdown. When those moments come, it helps to have a plan already in place — a roadmap back to safety. Here’s how to build your own emotional safety plan — one that supports you when everything feels like too much. 1. Identify Your Warning Signs Start by asking: What does overwhelm feel like in your body? What do I do when I’m close to breaking down? What thoughts start repeating? Write down your red flags — physical, emotional, behavioral. Awareness = prevention. 2. Create a “Soothing Toolkit” List 3–5 things that help calm you down: A calming playlist or voice memo Soft textures (blanket, hoodie) Herbal tea or cold water Movement (walk, stretch, dance) A mantra like “This will pass” Store physical items in a visible spot, or list digital ones in your phone. 3. Write a Short Self-Rescue Script Have a note...