Create an Emergency Coping Plan

Build two personalised four‐step crisis plans - one for distress with others and one for distress when alone - and keep them handy for instant support.

Why an Emergency Coping Plan Matters

Having a clear, step-by-step plan in place means you can act quickly and confidently when distress strikes, reducing impulsive or unhelpful reactions and helping you stay grounded, calm and in control.

Social Crisis Plan Overview

Identify four coping strategies you believe will work best in social situations, ordered from most to least effective; when distress strikes, try your first choice and then move down the list only if needed.

First, I’ll

Describe your single most powerful strategy for coping with distress when you’re with others.

Next, I’ll

Describe your second‐best strategy for managing social distress if the first doesn’t help.

Then, I’ll

Describe your third strategy for coping in social situations.

Finally, I’ll

Describe your fourth strategy for social distress if the others fail.

Solo Crisis Plan Overview

Choose four private coping strategies - from grounding exercises to self‐soothing techniques - and order them by how likely they are to calm you when you’re alone; use them in sequence as needed.

First, I’ll

Describe your most effective strategy for coping when you’re alone and distressed.

Next, I’ll

Describe your second‐most effective solo coping strategy.

Then, I’ll

Describe your third solo strategy for managing distress.

Finally, I’ll

Describe your fourth solo strategy to use if the others don’t work.

Keeping Your Plan Accessible

After completing both plans, transfer each one onto a note card or into your smartphone notes app so you can access them instantly and avoid reverting to old, ineffective responses when you’re experiencing crisis.

Conclusion and Practice

Regularly review and practise your emergency plans; new skills often feel awkward at first but become automatic with repetition, giving you reliable tools to handle distress and build resilience.