:root {
--primary: #6C63FF;
--primary-light: #8B85FF;
--secondary: #FF6B6B;
--accent: #4ECDC4;
--warning: #FFE66D;
--success: #95E1A3;
--dark: #2D3436;
--gray: #636E72;
--light: #F8F9FA;
--white: #FFFFFF;
--gradient-1: linear-gradient(135deg, #6C63FF 0%, #4ECDC4 100%);
--gradient-2: linear-gradient(135deg, #FF6B6B 0%, #FFE66D 100%);
--gradient-3: linear-gradient(135deg, #4ECDC4 0%, #95E1A3 100%);
--shadow: 0 10px 40px rgba(108, 99, 255, 0.15);
--shadow-sm: 0 4px 15px rgba(0, 0, 0, 0.08);
}
* {
margin: 0;
padding: 0;
box-sizing: border-box;
}
body {
font-family: 'Nunito', sans-serif;
background: linear-gradient(135deg, #667eea 0%, #764ba2 50%, #f093fb 100%);
min-height: 100vh;
padding: 20px;
color: var(--dark);
}
.container {
max-width: 900px;
margin: 0 auto;
}
/* Header */
.header {
background: var(--white);
border-radius: 30px;
padding: 40px;
text-align: center;
margin-bottom: 25px;
box-shadow: var(--shadow);
position: relative;
overflow: hidden;
}
.header::before {
content: '';
position: absolute;
top: 0;
left: 0;
right: 0;
height: 8px;
background: var(--gradient-1);
}
.header-emoji {
font-size: 4rem;
margin-bottom: 15px;
animation: bounce 2s ease-in-out infinite;
}
@keyframes bounce {
0%, 100% { transform: translateY(0); }
50% { transform: translateY(-10px); }
}
.header h1 {
font-family: 'Quicksand', sans-serif;
font-size: 2.5rem;
font-weight: 700;
background: var(--gradient-1);
-webkit-background-clip: text;
-webkit-text-fill-color: transparent;
background-clip: text;
margin-bottom: 10px;
}
.header p {
color: var(--gray);
font-size: 1.1rem;
}
/* Cards */
.card {
background: var(--white);
border-radius: 25px;
padding: 30px;
margin-bottom: 25px;
box-shadow: var(--shadow-sm);
transition: transform 0.3s ease, box-shadow 0.3s ease;
}
.card:hover {
transform: translateY(-5px);
box-shadow: var(--shadow);
}
.card-header {
display: flex;
align-items: center;
gap: 15px;
margin-bottom: 25px;
padding-bottom: 15px;
border-bottom: 3px solid var(--light);
}
.card-icon {
width: 60px;
height: 60px;
border-radius: 20px;
display: flex;
align-items: center;
justify-content: center;
font-size: 1.8rem;
flex-shrink: 0;
}
.card-icon.purple { background: linear-gradient(135deg, #6C63FF 0%, #8B85FF 100%); }
.card-icon.red { background: linear-gradient(135deg, #FF6B6B 0%, #FF8E8E 100%); }
.card-icon.teal { background: linear-gradient(135deg, #4ECDC4 0%, #7EDDD6 100%); }
.card-icon.yellow { background: linear-gradient(135deg, #FFE66D 0%, #FFF0A0 100%); }
.card-icon.green { background: linear-gradient(135deg, #95E1A3 0%, #B8EEC2 100%); }
.card-icon.orange { background: linear-gradient(135deg, #FFA07A 0%, #FFB899 100%); }
.card-title {
font-family: 'Quicksand', sans-serif;
font-size: 1.5rem;
font-weight: 700;
color: var(--dark);
}
.card-subtitle {
color: var(--gray);
font-size: 0.95rem;
margin-top: 5px;
}
/* Form elements */
.form-group {
margin-bottom: 20px;
}
.form-label {
display: block;
font-weight: 600;
margin-bottom: 8px;
color: var(--dark);
}
.form-input {
width: 100%;
padding: 15px 20px;
border: 2px solid #E8E8E8;
border-radius: 15px;
font-family: 'Nunito', sans-serif;
font-size: 1rem;
transition: border-color 0.3s ease, box-shadow 0.3s ease;
}
.form-input:focus {
outline: none;
border-color: var(--primary);
box-shadow: 0 0 0 4px rgba(108, 99, 255, 0.15);
}
.form-row {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 20px;
}
@media (max-width: 600px) {
.form-row {
grid-template-columns: 1fr;
}
}
/* Contact table */
.contact-table {
width: 100%;
border-collapse: separate;
border-spacing: 0;
margin-top: 15px;
}
.contact-table th {
background: var(--gradient-1);
color: white;
padding: 15px;
font-weight: 600;
text-align: left;
}
.contact-table th:first-child {
border-radius: 15px 0 0 0;
}
.contact-table th:last-child {
border-radius: 0 15px 0 0;
}
.contact-table td {
padding: 12px 15px;
border-bottom: 1px solid #E8E8E8;
}
.contact-table tr:last-child td:first-child {
border-radius: 0 0 0 15px;
}
.contact-table tr:last-child td:last-child {
border-radius: 0 0 15px 0;
}
.contact-table tbody tr {
background: var(--white);
transition: background 0.3s ease;
}
.contact-table tbody tr:hover {
background: #F8F9FF;
}
.contact-table input {
width: 100%;
padding: 10px;
border: 2px solid transparent;
border-radius: 10px;
background: #F8F9FA;
font-family: 'Nunito', sans-serif;
transition: all 0.3s ease;
}
.contact-table input:focus {
outline: none;
border-color: var(--primary);
background: white;
}
.priority-badge {
display: inline-flex;
align-items: center;
justify-content: center;
width: 35px;
height: 35px;
border-radius: 50%;
background: var(--gradient-1);
color: white;
font-weight: 700;
font-size: 1.1rem;
}
/* Emergency numbers */
.emergency-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 15px;
margin-top: 20px;
}
@media (max-width: 600px) {
.emergency-grid {
grid-template-columns: 1fr;
}
}
.emergency-item {
display: flex;
align-items: center;
gap: 15px;
padding: 20px;
background: linear-gradient(135deg, #FFF5F5 0%, #FFF0F5 100%);
border-radius: 15px;
border-left: 4px solid var(--secondary);
}
.emergency-number {
font-size: 1.3rem;
font-weight: 700;
color: var(--secondary);
}
.emergency-name {
font-weight: 600;
color: var(--dark);
}
.emergency-desc {
font-size: 0.85rem;
color: var(--gray);
}
/* Checkboxes */
.checkbox-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 12px;
}
@media (max-width: 600px) {
.checkbox-grid {
grid-template-columns: 1fr;
}
}
.checkbox-item {
display: flex;
align-items: center;
gap: 12px;
padding: 15px;
background: #F8F9FA;
border-radius: 12px;
cursor: pointer;
transition: all 0.3s ease;
}
.checkbox-item:hover {
background: #F0F2FF;
}
.checkbox-item input[type="checkbox"] {
display: none;
}
.checkbox-custom {
width: 28px;
height: 28px;
border: 3px solid #DDD;
border-radius: 8px;
display: flex;
align-items: center;
justify-content: center;
transition: all 0.3s ease;
flex-shrink: 0;
}
.checkbox-item input:checked + .checkbox-custom {
background: var(--gradient-1);
border-color: var(--primary);
}
.checkbox-item input:checked + .checkbox-custom::after {
content: '✓';
color: white;
font-weight: 700;
font-size: 1rem;
}
.checkbox-label {
font-weight: 500;
color: var(--dark);
}
/* Section titles */
.section-title {
display: flex;
align-items: center;
gap: 10px;
font-family: 'Quicksand', sans-serif;
font-size: 1.2rem;
font-weight: 700;
color: var(--primary);
margin: 25px 0 15px 0;
}
.section-title::after {
content: '';
flex: 1;
height: 2px;
background: linear-gradient(90deg, var(--primary) 0%, transparent 100%);
border-radius: 1px;
}
/* Protocol steps */
.protocol-box {
background: linear-gradient(135deg, #FFF8E7 0%, #FFF5F5 100%);
border-radius: 20px;
padding: 25px;
border: 3px solid #FFE4B5;
}
.step-item {
display: flex;
gap: 15px;
margin-bottom: 20px;
align-items: flex-start;
}
.step-number {
width: 40px;
height: 40px;
border-radius: 50%;
background: var(--gradient-2);
color: white;
display: flex;
align-items: center;
justify-content: center;
font-weight: 700;
font-size: 1.1rem;
flex-shrink: 0;
}
.step-content {
flex: 1;
}
.step-input {
width: 100%;
padding: 12px 15px;
border: 2px dashed #DDD;
border-radius: 12px;
font-family: 'Nunito', sans-serif;
font-size: 1rem;
background: white;
transition: all 0.3s ease;
}
.step-input:focus {
outline: none;
border-style: solid;
border-color: var(--secondary);
}
.step-hint {
font-size: 0.9rem;
color: var(--gray);
font-style: italic;
margin-top: 5px;
}
/* Tools grid */
.tools-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 20px;
}
@media (max-width: 600px) {
.tools-grid {
grid-template-columns: 1fr;
}
}
.tools-category {
background: #F8F9FA;
border-radius: 20px;
padding: 20px;
}
.tools-category-header {
display: flex;
align-items: center;
gap: 10px;
margin-bottom: 15px;
font-weight: 700;
font-size: 1.1rem;
}
.tools-category.sensory { border-top: 4px solid var(--primary); }
.tools-category.movement { border-top: 4px solid var(--accent); }
.tools-category.breathing { border-top: 4px solid var(--success); }
.tools-category.other { border-top: 4px solid var(--warning); }
.tools-category .checkbox-grid {
grid-template-columns: 1fr;
}
/* Places grid */
.places-grid {
display: grid;
grid-template-columns: repeat(3, 1fr);
gap: 20px;
}
@media (max-width: 700px) {
.places-grid {
grid-template-columns: 1fr;
}
}
.place-card {
background: #F8F9FA;
border-radius: 20px;
padding: 20px;
text-align: center;
}
.place-card.school { border-top: 4px solid var(--primary); }
.place-card.home { border-top: 4px solid var(--accent); }
.place-card.outside { border-top: 4px solid var(--success); }
.place-icon {
font-size: 2.5rem;
margin-bottom: 10px;
}
.place-title {
font-weight: 700;
margin-bottom: 15px;
color: var(--dark);
}
.place-input {
width: 100%;
padding: 12px;
border: 2px dashed #DDD;
border-radius: 10px;
margin-bottom: 10px;
font-family: 'Nunito', sans-serif;
text-align: center;
transition: all 0.3s ease;
}
.place-input:focus {
outline: none;
border-style: solid;
border-color: var(--primary);
}
/* Help sections */
.help-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 20px;
}
@media (max-width: 600px) {
.help-grid {
grid-template-columns: 1fr;
}
}
.help-section {
padding: 20px;
border-radius: 20px;
}
.help-section.helps {
background: linear-gradient(135deg, #E8FFF0 0%, #F0FFF4 100%);
border: 2px solid #95E1A3;
}
.help-section.hurts {
background: linear-gradient(135deg, #FFF0F0 0%, #FFF5F5 100%);
border: 2px solid #FF6B6B;
}
.help-title {
display: flex;
align-items: center;
gap: 10px;
font-weight: 700;
font-size: 1.2rem;
margin-bottom: 15px;
}
.help-section.helps .help-title { color: #2ECC71; }
.help-section.hurts .help-title { color: #E74C3C; }
.help-input {
width: 100%;
padding: 12px;
border: none;
border-radius: 10px;
margin-bottom: 10px;
font-family: 'Nunito', sans-serif;
background: rgba(255, 255, 255, 0.7);
transition: all 0.3s ease;
}
.help-input:focus {
outline: none;
background: white;
box-shadow: 0 2px 10px rgba(0, 0, 0, 0.1);
}
/* Important box */
.important-box {
background: linear-gradient(135deg, #FFF5F5 0%, #FFE8E8 100%);
border: 3px solid var(--secondary);
border-radius: 25px;
padding: 30px;
text-align: center;
margin: 30px 0;
}
.important-box h3 {
color: var(--secondary);
font-size: 1.5rem;
margin-bottom: 20px;
display: flex;
align-items: center;
justify-content: center;
gap: 10px;
}
.important-box p {
margin-bottom: 12px;
font-size: 1.1rem;
color: var(--dark);
}
.important-box .highlight {
font-weight: 700;
color: var(--secondary);
}
/* Signatures */
.signature-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 30px;
}
@media (max-width: 600px) {
.signature-grid {
grid-template-columns: 1fr;
}
}
.signature-box {
text-align: center;
padding: 25px;
background: #F8F9FA;
border-radius: 20px;
}
.signature-label {
font-weight: 700;
margin-bottom: 20px;
color: var(--dark);
}
.signature-line {
width: 80%;
height: 2px;
background: var(--gray);
margin: 40px auto 15px;
}
.signature-date {
display: flex;
align-items: center;
justify-content: center;
gap: 10px;
margin-top: 15px;
}
.signature-date input {
padding: 8px 15px;
border: 2px solid #DDD;
border-radius: 10px;
font-family: 'Nunito', sans-serif;
width: 150px;
}
/* Footer tip */
.footer-tip {
background: var(--white);
border-radius: 20px;
padding: 25px;
text-align: center;
margin-top: 25px;
box-shadow: var(--shadow-sm);
}
.footer-tip p {
font-size: 1.1rem;
color: var(--gray);
}
.footer-tip .emoji {
font-size: 1.5rem;
margin-right: 10px;
}
/* Print styles */
@media print {
body {
background: white;
padding: 0;
}
.card, .header, .footer-tip {
box-shadow: none;
break-inside: avoid;
}
.card:hover {
transform: none;
}
.checkbox-item:hover {
background: #F8F9FA;
}
}
/* Custom input for "other" */
.other-input {
margin-top: 10px;
}
.other-input input {
width: 100%;
padding: 12px;
border: 2px dashed #DDD;
border-radius: 10px;
font-family: 'Nunito', sans-serif;
}
.other-input input:focus {
outline: none;
border-style: solid;
border-color: var(--primary);
}
Meu Plano de Crise Pessoal
🆘
Meu Plano de Crise Pessoal
A preencher, guardar comigo e compartilhar com minhas pessoas de confiança
Minhas informações
Para me identificar rapidamente
Meus contatos de emergência
As pessoas a serem chamadas quando eu estiver mal (na ordem de prioridade)
| N° | Quem? | Telefone | Relação comigo |
|---|---|---|---|
| 1 | |||
| 2 | |||
| 3 |
🚨 Números de emergência nacionais
15
SAMU
Emergências médicas
3114
Prevenção ao suicídio
24h/24, 7 dias/semana
0 800 235 236
Fil Saúde Jovens
Gratuito e anônimo
09 72 39 40 50
SOS Amizade
Escuta e apoio
Meus sinais de alerta
Como eu sei que estou começando a ficar mal?
🫀 No meu corpo
🎭 Nos meus comportamentos
🧠 Na minha cabeça
Meu protocolo em caso de sobrecarga
As etapas a seguir quando sinto que estou sobrecarregado
1
Ex: pedir para sair, ir ao banheiro, me isolar
2
Ex: colocar meu fone de ouvido com cancelamento de ruído
3
Ex: fazer 10 respirações longas
4
Ex: apertar minha bola anti-estresse
5
Ex: ouvir minha playlist relaxante
6
Minhas ferramentas de regulação
O que me ajuda a me acalmar
🎧 Sensorial
🏃 Movimento
🧘 Respiração / Mental
💚 Outros
Meus locais de refúgio
Os lugares onde posso me refugiar quando não estou bem
Na escola
Em casa
Em outros lugares
O que os outros podem fazer para me ajudar
Para compartilhar com suas pessoas de confiança
✅ O que me ajuda
❌ O que piora as coisas
⚠️ LEMBRETE IMPORTANTE
Durante um meltdown ou um shutdown, meu cérebro não é mais capaz de pensar.
Isso NÃO é um capricho. É neurológico.
Não adianta tentar me convencer ou me pedir para me acalmar.
Reduzir as estimulações e esperar pacientemente que passe.
Assinaturas
Este plano foi redigido e validado por
Minha assinatura
Data:
Assinatura do responsável
Data:
{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What is a personal crisis plan for adolescents?","acceptedAnswer":{"@type":"Answer","text":"A personal crisis plan for adolescents is a comprehensive document that helps young people identify their warning signs, emergency contacts, and coping strategies during mental health crises. It includes personal information, emergency contact numbers, physical and behavioral warning signs, and a step-by-step protocol to follow when feeling overwhelmed."}},{"@type":"Question","name":"What emergency numbers are included in the adolescent crisis plan?","acceptedAnswer":{"@type":"Answer","text":"The crisis plan includes several important emergency numbers: 15 for SAMU medical emergencies, 3114 for suicide prevention (available 24/7), 0 800 235 236 for Fil Santé Jeunes (free and anonymous youth health support), and 09 72 39 40 50 for SOS Amitié (listening and support services)."}},{"@type":"Question","name":"What are the physical warning signs mentioned in the crisis plan?","acceptedAnswer":{"@type":"Answer","text":"The physical warning signs include jaw clenching, shoulder tension, accelerated heart rate, feeling hot or sweating, headaches or stomach aches, and difficulty breathing. These bodily signals help adolescents recognize when they are starting to feel overwhelmed or distressed."}},{"@type":"Question","name":"What behavioral changes indicate a crisis is developing?","acceptedAnswer":{"@type":"Answer","text":"Behavioral warning signs include excessive movement or fidgeting, scratching or rubbing oneself, avoiding eye contact with others, talking less or remaining silent, responding curtly or sharply to others, and having the urge to flee or escape from situations."}},{"@type":"Question","name":"What mental warning signs should adolescents watch for?","acceptedAnswer":{"@type":"Answer","text":"Mental warning signs include experiencing brain fog, difficulty finding words, racing thoughts, and feeling disconnected or dissociated from oneself or surroundings. These cognitive symptoms help identify when mental distress is beginning to escalate."}},{"@type":"Question","name":"What are examples of coping strategies in the overload protocol?","acceptedAnswer":{"@type":"Answer","text":"The overload protocol includes strategies such as asking to leave or go to the bathroom for isolation, using noise-canceling headphones, practicing 10 long deep breaths, squeezing a stress ball, and listening to a relaxing playlist. These tools help adolescents manage overwhelming situations step by step."}}]}
