Crisis Plan for Managing Self Harm Urges

A structured plan to support safety, grounding, and connection

1. Early Warning Signs

These are the first signals that tell me I am becoming overwhelmed or at risk.

In my body:

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In my thoughts:

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In my emotions:

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In my behaviour:

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2. What Makes Things Worse (My Personal Triggers)

Situations, thoughts, or relational patterns that increase vulnerability.

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3. What Helps Me Slow Down (Grounding & Regulation)

Strategies that help me ride the wave of urges without acting on them.

Body based grounding:

• Slow breathing (inhale 4, exhale 6)

• Change posture (feet grounded, shoulders lowered)

• Gentle movement or stretching

Mind based grounding:

• Name the urge: “I’m having an urge — it will pass.”

• Defusion: noticing thoughts as mental events

• 5–4–3–2–1 sensory grounding

Compassion based strategies:

• Soothing self talk: “I deserve care right now.”

• Place a hand on chest or arm for warmth

• Visualise someone who cares about me

4. My Safety Steps When Urges Intensify

Actions that help me stay safe and reduce risk.

1. Create immediate safety:

• Move to a safer space

• Reduce access to anything that increases risk

2. Slow the moment:

• Use grounding (breath, senses, posture)

• Use a 10 minute delay: “I will check in again in 10 minutes.”

3. Shift attention:

• Engage in a simple, absorbing activity

• Use a values based action (see section 6)

4. Reach out:

• Contact someone I trust

• Contact a professional support

(This plan supports safety but does not replace crisis care.)

5. What I Need Others to Know

How people around me can support me without judgement or pressure.

When I’m struggling, I may look like:

• What helps me most:

• What does not help:

• A simple phrase others can use with me:

• “__________________________________________”

6. My Values: What I Want to Move Toward

Values help guide action when urges feel strong.

The kind of person I want to be:

• What matters most to me in my life:

• One small values based action I can take instead of self harm: (e.g., message someone, step outside, drink water, journal for 2 minutes)

7. My Personal Soothing & Coping List

Healthy alternatives that help me ride out urges.

• Warm shower or warm drink

• Music that calms or grounds me

• Holding something comforting (blanket, pillow)

• Writing down what I’m feeling

• Going outside or opening a window

8. After the Crisis: How I Take Care of Myself

Steps for repair, reflection, and reconnection.

When I will check in with myself:

• How I will reflect (gently, without judgement):

• What helped?

• What didn’t help?

• What do I need next?

• Who I will talk to about this (if helpful):

9. My Support Contacts

People and professionals I can reach out to when I need connection.

Trusted person:

• Family/friend:

• Professional support: