Beware
A feeling you feel when you are struggling and may be on the verge of an outburst/breakdown.
sad, mad, angry, anxious, etc.
Name at least 2 activities you can engage in for at least 20 minutes to distract yourself.
- Watching TV
- Listening to soothing or my favorite kind of music
- Reading a book
- Playing a game
A trusted friend I can talk to.
Name of trusted friend/peer
A place you can go in your home to feel safe.
Wherever you feel safe and are away from things that could be dangerous like the family or living room.
Name or draw something that makes you feel safe.
Example(s) of thoughts you have when you are struggling and may be on the verge of an outburst/breakdown.
- No one likes me.
- I'm going to get in trouble.
- Things are never going to get better.
- Automatic/Distorted Thinking
Name 2 activities that involve paper and at least one writing utensil that can be used for coping.
Drawing, journaling, doodling, coloring...
A trusted adult relative I can talk to.
A trusted adult relative such as a parent, foster parent, aunt, or uncle.
A safe place you can go outside of your home.
Wherever you feel safe outside of your home and is indeed safe like going to the local park with a support person or visiting a family member.
True or False? I feel capable of creating and using a safety plan.
Do you? If not, what could help?
A physical sensation you feel when when you are struggling and may be on the verge of an outburst/breakdown.
Dizzy, heart racing, sweating, shaking, etc.
What is your favorite coping activity?
Whatever your favorite coping strategy is like taking a nap, listening to music, going for a walk, counting to 100.
Someone at my school/job I can go to if I am distressed and need support.
A trusted adult at your school or job.
What are some things you may need out of your reach to assist you with staying safe?
Things that you could use to harm yourself or have used in the past to harm yourself like weapons, dangerous chemicals, and medications.
The thing that helps the most when I am struggling with my emotions is...
Name 3 things that are triggers for you.
Whatever your personal triggers are like, someone calling you a name or seeing a certain person.
True or False? Drinking cold water, eating something sour, doing exercise, and taking medication as prescribed are all coping activities.
True
*BONUS: Name some unhealthy coping strategies.
Name 2 professionals that you can contact if you become unable to manage distress on your own.
- Therapist
- Doctor
- Emergency Services 911
*BONUS- What is the number to a local or national crisis hotline?
Name some urges or impulses that are hard for you to manage when you are feeling distressed.
- hitting
- cutting
- gambling
- unhealthy sexual behaviors
- substance use, etc.
FREE SPACE- Feel free to ask me a question or just collect the points!
Way to go!
What are the warning signs that you are beginning to struggle with your problem?
Whatever your personal warning signs are like sweaty palms, face turning red, having trouble sleeping, withdrawing from others.
Name something you can say to yourself (or out loud) when you are beginning to struggle.
- I can do this.
- Remember your coping skills.
- Breathe.
- I am safe and supported.
- I don't have to act on my thoughts.
Bonus! Bonus! Bonus!
What are the names and phone numbers of at least 3 trusted adults that you can put on your own safety plan?
Act it out- Write down the names and numbers of at least 3 trusted adults and keep them in a place where you can easily get to.
Name at least 3 things others can do to help you feel supported and keep you safe?
- store away dangerous items
- keep me company
- practice coping skills with me
Act out or draw a healthy calming/coping strategy.