Worksheet8 min

My personal coping plan

A printable plan for responding to triggers with more choice.

Card 1
A coping plan works best when it's written in a calm moment, ready to refer to when things feel harder. There's no need to get it perfect — you can update it any time.
This plan is a personal tool, not a substitute for professional support. If triggers are connected to frightening memories or feel unmanageable, please consider reaching out to a trauma-informed therapist, or our Crisis Resources page if you're in immediate distress.
Worksheet
My common triggers
Situations, people, sensations or thoughts that tend to set things off.
My early warning signs
What do I notice first, in my body or mood?
What helps me in the moment
Grounding techniques, phrases, or actions that help.
People I can reach out to
Who can I contact if I need support?
What I want to remember afterwards
A kind reminder to yourself for after a difficult moment.

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You might explore these in your own words — there is no right answer, and stopping partway is completely fine.

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