Why a crisis plan matters
Crisis plans are not for dramatic emergencies only. They are for the moments when your thinking becomes unclear, the options feel invisible, and deciding anything feels impossible.
Having a plan you built when you were okay means you do not have to make good decisions when you are not okay. You just follow what you already decided.
Print this page or copy it to your notes app. Fill it in when you are feeling relatively stable.
Part 1: My early warning signs
These are the signs that things are starting to deteriorate — before a full crisis. They are personal to you.
Write down 3–5 things that happen when you are beginning to struggle. Examples: not replying to messages, sleeping more than usual, skipping meals, increased irritability, drinking more, withdrawing from people.
My early warning signs:
1. _______________
2. _______________
3. _______________
4. _______________
5. _______________
When I notice these signs, I will: _______________
Part 2: Things that help
These are things that reliably make you feel somewhat better, even a little. They do not have to be impressive.
Activities or actions that help when I am struggling:
1. _______________
2. _______________
3. _______________
Things I should avoid when I am struggling (things that make it worse):
1. _______________
2. _______________
3. _______________
Part 3: People I can contact
Person 1 — someone I can call when things are difficult:
Name: _______________
Number: _______________
What I can say to them: _______________
Person 2 — backup if person 1 is unavailable:
Name: _______________
Number: _______________
My therapist or counsellor (if applicable):
Name: _______________
Number: _______________
How to book an urgent appointment: _______________
Part 4: Professional support
GP / doctor:
Name: _______________
Number: _______________
IMH Crisis Helpline (24 hours): 6389 2222
Samaritans of Singapore (24 hours): 1800 221 4444
Emergency: 995
Part 5: If I am thinking about suicide or self-harm
Write this section when you are okay. Having it in writing means you do not have to decide anything in the moment.
If I am having thoughts of suicide or self-harm, I will:
First: _______________
Then: _______________
I will call: _______________
Things that have helped me through difficult times before:
_______________
Reasons to stay that matter to me:
_______________
Part 6: Practical things
If I need to take time off work, I will:
_______________
If I need someone to stay with me or check on me, I will ask:
_______________
Medications I take and where they are kept:
_______________
Review this plan
Date completed: _______________
Next review date: _______________
A crisis plan is most useful when it is current. Review it every six months or after any significant mental health episode.
If you have a therapist, share this plan with them. They can help you fill in the gaps and make it more specific to your situation.
*This plan is for personal use and educational purposes. It does not replace professional mental health support. If you are in crisis, call 6389 2222 (IMH, 24h) or 995 (emergency).*
Related tools
The Window of Tolerance tool helps you identify your current nervous system state and what to do in the moment — useful alongside a crisis plan. The free Clarity Check gives you a clinical baseline for anxiety, depression, and wellbeing.