A grounding-first safety plan

• Card 1

  A safety plan is a short, personal reference you build in a calm moment, so that it's ready to use in a harder one. This version starts with grounding — bringing attention back to the present and the body — before moving to wider supports.

• Card 2

  Building your plan

  1. 1Notice the signsWhat tends to tell you a wave, flashback or shutdown is starting? Racing heart, going quiet, a specific thought, feeling far away.
  2. 2Choose one grounding actionSomething simple and always available — naming five things you can see, holding something cold, feeling your feet on the floor.
  3. 3Choose one soothing actionA phrase, a piece of music, a photo, a scent, a blanket — something that reminds your body of the present.
  4. 4Name one safe personSomeone you could message or call, even just to say 'having a hard moment.'
  5. 5Know your professional supportsGP, therapist, or helpline numbers, written down somewhere you'll actually find them.
  6. 6Know your crisis optionIf things ever feel unsafe, our Crisis Resources page lists urgent support options.

• Card 3

  Grounding ideas to draw from

  • 5-4-3-2-1: five things you see, four you hear, three you feel, two you smell, one you taste
  • Pressing feet firmly into the floor and noticing the support beneath you
  • Holding an ice cube, or splashing cool water on your hands or face
  • Naming the date, your age, and where you are out loud
  • Slow, longer exhales than inhales, if breath-focused grounding feels okay for you

  You can build and revisit your plan any time in the Grounding and Breathing tools. This exercise won't save automatically here — you may like to note your plan in your Journal so it's there when you need it.

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