My Personal Crisis Plan
A Calm Space to Prepare for Hard Moments
This page is your emotional safety plan—a gentle, non-judgmental place to prepare for moments when things feel too heavy, overwhelming, or unsafe.
As a postpartum mom, your mind and body are going through huge shifts. It’s normal to feel like you’re on an emotional rollercoaster. This plan helps you:
Identify the early warning signs of stress or crisis
Write down safe people, tools, and coping skills to reach for
Create a plan to keep yourself and your space grounded
Remember you're not alone and support is available
Use this worksheet when you’re feeling calm and clear, so it can support you later when you're not. Think of it as a loving note to your future self:
“You’ve made it through hard days before. This is how we do it again.”
This is a gentle, personal tool to help you create a clear action plan for the moments when you feel emotionally overwhelmed, unsafe, or out of control.
It’s a way to:
✅ WHAT is this for?
Understand your emotional triggers
Remember your coping tools
Name the safe people and resources you can reach out to
Keep yourself and your space emotionally and physically safe
Think of it like a mental and emotional safety net, written by you, for you—before you’re in a crisis.
Before a crisis happens—this is a preventive tool
During postpartum planning or therapy
After a difficult experience or mental health episode
When you notice your mental health feeling fragile or inconsistent
💡Tip: Revisit and update this every few months or after major life transitions.
🕒 WHEN should I use it?
🛠️ HOW do I use it?
“I Know I’m Triggered When…”
- Write the signs (physical or emotional) that let you know you’re struggling.
(Example: “I stop eating,” “I feel numb,” “I avoid texts,” “I can’t sleep.”)“Some Good Ways to Distract Myself Are…”
-List healthy distractions: music, coloring, folding laundry, walking, texting a friend, watching a feel-good show.
Safe People I Can Reach Out To
-Add names of people who help you feel heard, not judged.Coping Skills I Can Use
-These can include breathing exercises, journaling, grounding techniques, positive self-talk, praying, etc.
Ways to Keep Myself & My Space Safe
-Write what helps you feel secure: locking doors, dimming lights, stepping outside, asking for help with the baby.
Other Resources I Can Use To Get Myself Care
-List hotlines, support groups, your therapist’s info, postpartum text/chat services, local clinics, or apps like Calm or Sanvello.
💗 WHY is this helpful?
You’ll feel more prepared and empowered, knowing that you’ve already mapped out your support and steps.
It reduces the fear of “What if I break down?” by turning it into “Here’s what I’ll do if I need help.”
In postpartum, emotions can shift fast, and it’s easy to feel alone, ashamed, or frozen. This plan gives you a clear path—even when your brain feels foggy.
Gentle Reminder:
“This plan doesn’t mean you’re weak. It means you’re wise enough to take care of yourself before things feel unmanageable.”