If you’re in immediate danger, use emergency services or a crisis line. You are not alone.
3-step safety plan (write it down)
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Signals: “My first signs are ___ (doom thoughts, rage snaps, sensory overwhelm).”
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People: “I text/call ___, ___, ___; if no reply in 10 min, I call ___.”
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Places & actions: “I go to ___ (room, friend’s house). I do ___ (breathing, shower, tea, nap, music).”
Remove frictions
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Pre-pack a soothe kit (snacks, meds, headphones, soft light, blanket)
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Move sharp objects/means out of easy reach during luteal phase
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Put crisis numbers at the top of your phone favorites
After the storm
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Note what helped; update your plan; bring it to your clinician
If you're looking for emergency services or emotional support, click here.
