When you’re worked up, it makes sense to feel confused. How could you know where to start? That’s why we recommend preparing an emotional safety plan ahead of crisis times–so it will be easier to maintain stability in the moment.

Take as little as 10 minutes to complete this worksheet by: 

  • Printing it, or
  • Writing your answers on a separate piece of paper, or
  • Typing your answers into Notes or a word document.

Who can this emotional safety plan worksheet help, and how?

This worksheet is good for people who have experienced:

  • Depression
  • Anxiety
  • Overwhelm
  • Trauma
  • Abuse
  • Burnout
  • Panic
  • Existential crisis
  • High emotional sensitivity

This worksheet helps you create a reference sheet for feeling better in your hardest times. 

Once you’ve used it a few times to regain stability, you will start to automatically defuse your own crises. You may find yourself spending less time in crisis, and more time feeling emotionally safe.

Need motivation?

“When you have reached your tipping point and a fight with your partner or an email from your boss sends you over the edge it is hard to even see straight let alone rationalize what is going to help you relax.” – PA Parent and Family Alliance

“Creating an emotional safety plan can help remind you or teach you how to take care of yourself.” – Colorado State University Women and Gender Advocacy Center

“The best way to handle a crisis is to be prepared. This might mean having a coping kit ready, or knowing a safe place to go.” – Laura Dunson, LPCC-S

“Emotional safety isn’t a ‘nice to have’, it’s essential to building healthy relationships; with self, others and learning.” – Kate McAllister 

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