Personal Support Plan

Your personal support plan

Fill in as much or as little as you like, then download it as a PDF to keep. Nothing you write here is stored on the site — it stays in your browser until you download it.

Rather not do this alone right now?

You don't have to fill this in by yourself. A trained, friendly listener can stay on the line and work through it with you — free, 24/7.

Call Samaritans · 116 123 NHS 111 · press 2

Complete this plan with a professional

Your plan is most effective when finished and reviewed alongside a therapist, GP or crisis service. Draft it here, download it, then take it to a professional to refine together.

Nothing is saved on our servers. Your words live only in this browser tab. Download the PDF and store it somewhere safe and private.

My warning signsThoughts, feelings or situations that tell me I'm starting to struggle.

Things that help me copeStrategies I can use on my own to settle and feel steadier.

My reasons to keep goingPeople, hopes and values that matter to me.

People I can reach out toFriends, family or peers I trust and how to contact them.

Professional supportTherapist, GP, helplines or crisis services. We strongly encourage completing and reviewing this plan with a professional.

Keeping my environment safePractical steps to make my surroundings safer in a hard moment.

Quick calming skills

Fast skills for an intense moment

These are four simple, physical skills that bring an overwhelming wave down quickly. Use any one, or run through them in order. They're included on every downloaded plan. (You might hear a therapist call these "TIPP" — it just stands for the four skills below.)

Temperature

Cool your face fast to slow a racing heart.

Hold cold water or an ice pack over your eyes and upper cheeks for ~30 seconds while gently holding your breath. This triggers the body's dive reflex and brings your system down quickly.

Intense exercise

Burn off the surge of stress chemicals.

Move hard in a short burst — run on the spot, jumping jacks, or fast stairs for 5–10 minutes. Match the effort to your fitness and stop if you feel unwell.

Paced breathing

Make your out-breath longer than your in-breath.

Breathe in for a count of 4, out for 6–8. Aim for about 5–6 breaths a minute for a couple of minutes to settle your nervous system.

Paired muscle relaxation

Tense, then release, in time with your breath.

As you breathe in, tense a muscle group; as you breathe out, silently say 'relax' and let it go. Work slowly from your hands up through your body.

National helplines

If you need to talk now

Free, confidential support across the UK. If you or someone else is in immediate danger, call 999.

Emergency services

999

Immediate danger to life

Samaritans

116 123

Free, 24/7, for anyone in distress

NHS 111

111

Press 2 for the mental health option

Shout

Text SHOUT to 85258

Free 24/7 crisis text support

CALM

0800 58 58 58

Daily 5pm–midnight

Papyrus HOPELINE247

0800 068 4141

For under-35s, 24/7

Mind Infoline

0300 102 1234

Mon–Fri 9am–6pm

Your plan is downloaded as a PDF — never stored online.