🆘 CRISIS MANAGEMENT TOOL
My Personal Crisis Plan
My Personal Crisis Plan
by DYNSEO
Fill in, keep with you and share with trusted people — so others know how to help you.
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📌 How to use this plan?
Fill in this document with a professional. Tick the signals you recognise in yourself, select your tools, and enter your emergency contacts. Share it with the trusted people around you.
My information
To identify me quickly
My emergency contacts
People to call when I'm struggling (in priority order)
| No. | Who? | Phone | Relationship |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
🚨 Emergency numbers (UK)
999
Emergency services
Police, fire, ambulance
116 123
Samaritans
Free, 24/7 listening
116 000
Missing people hotline
Free and confidential
0800 1111
Childline
Free support for under 19s
My warning signals
Click on the signals you recognise in yourself
🫀 In my body
✓My jaw clenches
✓My shoulders tense up
✓My heart races
✓I feel hot / start sweating
✓I get a headache / stomach ache
✓I have trouble breathing
🎭 In my behaviour
✓I rock / move a lot
✓I scratch / rub myself
✓I avoid eye contact
✓I talk less or stop talking
✓I reply sharply
✓I want to flee
🧠 In my mind
✓Mental fog
✓I can no longer find my words
✓My thoughts race
✓I feel disconnected
My protocol during overload
Steps to follow when I feel it building
1
e.g. ask to leave, go to the bathroom, isolate myself
2
e.g. put on my noise-cancelling headphones
3
e.g. take 10 long, slow breaths
4
e.g. squeeze my stress ball
5
e.g. listen to my calming playlist
6
My regulation tools
Click on what helps you calm down
🎧 Sensory
✓Noise-cancelling headphones
✓Ear plugs
✓Calming music
✓Weighted blanket
✓Fidget / object to fiddle with
✓Stress ball
✓Dimmed lighting
✓Calming scent
🏃 Movement
✓Walking
✓Running
✓Rocking
✓Jumping
✓Stretching
✓Squeezing a cushion hard
✓Deep pressure
✓Dancing
🧘 Breathing / Mental
✓Box breathing
✓Long exhale
✓Counting in my head
✓Visualising my calm place
✓Focusing on an object
💚 Other
✓Writing / drawing
✓Playing a game on my phone
✓Looking at photos
✓Being alone without talking
✓A hug from a trusted person
My safe places
Places I can retreat to when things aren't going well
At school
At home
Elsewhere
What others can do to help me
Share with your trusted people
✅ What helps me
❌ What makes things worse
⚠️ IMPORTANT REMINDER
During a meltdown or a shutdown, my brain can no longer think clearly.
This is NOT a tantrum. It is neurological.
There is no point trying to reason with me or asking me to calm down.
Reduce stimulation and wait patiently for it to pass.
Signatures
This plan was written and validated by
My signature
Date:
Parent / guardian signature
Date:
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🆘 My Personal Crisis Plan
— · Created on —
📞 Emergency contacts
