Free Printable Support Plan Worksheet — What Is a Safety Plan?

A traditional safety plan is a simple but powerful tool designed to help you stay grounded and safe when emotions become overwhelming. It outlines your warning signs, your coping skills, your support network, and the steps you can take when things feel too big to manage alone.

But many people experience a wide variety of unwanted symptoms—not just crisis-level moments. Because of that, I often use a more approachable, inclusive version in practice: the Support Plan. This tool serves the same purpose but without the stigma or fear that sometimes comes with the term “safety plan.” A Support Plan is something you can use daily, occasionally, or only when needed. It keeps everything you might forget in a moment of stress right in front of you.

It’s not about expecting crisis—it’s about preparing in a way that empowers you.

How Is It Used in Counseling?

In counseling, a support plan is usually created collaboratively between you and your therapist. Together, you identify:

• What your emotional “red flags” look like

• What helps you calm down

• Who you can reach out to for support

• What steps feel grounding and safe for you

The goal is to help you:

• Recognize early warning signs

• Avoid dangerous or impulsive behaviors

• Use coping skills that actually work for you

• Build a support system for difficult moments

• Know when and how to reach out for professional help

Instead of reacting on instinct when emotions spike, a Support Plan gives you a structured and compassionate way to respond intentionally.

How Can I Use It at Home?

You don’t need to be in therapy to benefit from a Support Plan. It’s an incredibly helpful tool for managing any unwanted or overwhelming symptoms at home—impulsivity, shutdowns, panic, cravings, self-harm urges, conflict patterns, dissociation, or emotional spirals.

Using a Support Plan helps you:

• Identify your triggers

• Spot your warning signs before things escalate

• Access healthy distractions quickly

• Remember coping skills when your mind goes blank

• Know exactly who to reach out to—friends, family, or professionals

When you’re overwhelmed, remembering your healthy options is hard. A Support Plan keeps everything simple, visible, and doable.

Removing the Stigma Around Dangerous or Intense Symptoms

It’s important to say this clearly: experiencing dangerous, intrusive, or intense symptoms does not make you weak, dramatic, or “broken.” These symptoms are signals—not character flaws. Many people struggle with feelings or urges they’re afraid to share, and the silence can make everything feel harder.

Shame shrinks your options. It makes it harder to reach out, use coping skills, or speak up about what you’re feeling. But acknowledging your internal experiences gives you more tools, more support, and more control.

Having a Support Plan doesn’t mean something is “wrong” with you—it means you’re actively caring for yourself. Just like someone with a medical condition keeps the tools they need nearby, a Support Plan is a proactive way to protect your well-being.

There is no shame in having intense emotions or overwhelming moments. What matters is knowing you deserve help, safety, and compassion—especially from yourself.

Your Free Support Plan

To make this accessible, I’ve created a free, printable Support Plan you can download, fill out, and keep somewhere easy to reach. It walks you through:

• Warning signs

• Triggers

• Coping skills

• Helpful distractions

• Supportive people

• Practical steps to take when things feel overwhelming

This tool can help you navigate stressful moments with more clarity, confidence, and grounding. You don’t have to remember everything when your emotions are heavy—your Support Plan will guide you through it. you’re overwhelmed—this plan does the remembering for you.

Staying Safe - Support Plan Worksheet.pdf

Download PDF • 138KB