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Mental health toolkit checklist

Write this when you are well. It is not advice and it is not treatment: it is your own list, in your own words, for the day when deciding anything is the hard part.

36 items

Makes your own editable copy. No account needed.

The items

  1. My early signs
  2. What changes in my sleep
  3. What changes in how I eat
  4. What I start avoiding
  5. What other people notice first
  6. The thought that usually shows up early
  7. What actually helps me
  8. The one thing that reliably helps, written plainly
  9. Being outside, and where specifically
  10. Movement I will genuinely do
  11. The person I find easiest to message
  12. Music, a book, a film that I know works
  13. The smallest possible useful task
  14. What makes it worse
  15. Times of day or week that are hardest
  16. Situations to say no to
  17. Alcohol, news, social media — whichever applies to me
  18. Being alone for too long, or not being alone enough
  19. People and numbers
  20. Two people I can contact, with their numbers
  21. My doctor's number
  22. Any therapist or support service I already use
  23. A crisis line number, written before I need itWritten down on paper. Looking one up is exactly the task that becomes impossible.
  24. Who to tell at work, and how much
  25. On a bad day, in order
  26. Eat something and drink water
  27. Message one person
  28. Go outside for ten minutes
  29. Cancel one thing without guilt
  30. Do the smallest task on the list, and stop there
  31. If it is worse than usual, contact someone from the list above
  32. Keep it working
  33. Written somewhere I will actually find it
  34. One trusted person has a copy
  35. Reviewed when something changes
  36. Kept short enough to read when reading is hard

Makes your own editable copy. No account needed.

Questions people ask

What is a mental health plan for?
So that a decision made calmly is available later, when deciding is difficult. It is written by you, for you, and it works because it is specific rather than general.
Who should have a copy?
At least one person you trust, and anyone named in it. A plan nobody else knows about only works while you are well enough to remember it exists.