The following is short plan that can be used with youth or children to assist those who have stress, anxiety, or crisis like incidents. This might include episodes of intense crying, fear, anger, panic attacks or social anxiety. Posting this somewhere that it can be seen and used by both the youth and the parent together is often helpful. It is also important that the young person's privacy is respected regarding this plan. Suggestions might be on the inside of their closet door or kept in a drawer next to their bed.
MY CALMING PLAN-YOUTH
EVENTS: What kinds of things make you feel really bad or stressed? Examples might be other kids at school not being nice, parents fighting, teachers being hard, homework stress, big events, family, holidays.
TIER 1 Things that make me happy: Everyday things that can make me feel better. Examples: Videos or movies, reading, candles, exercise, sports, music, cuddling with family, art or drawing, playing with clay etc.
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
4. ________________________________________________________________________
5. ________________________________________________________________________
TIER 2 Things that help when I am REALLY upset: What can you do when you get really upset and the emotions are overwhelming? Examples: Put on headphones, go for a walk, 5 deep breaths, grounding with 5 senses, visualize my happy place, call a friend to chat, plan a fun trip or sleepover.
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
4. ________________________________________________________________________
5. ________________________________________________________________________
TIER 3 If I cannot get myself calm: What to do if I cannot control it on my own? List people I could call including friends, family members, my therapist, my doctor. Online support or school counselor.
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
4. ________________________________________________________________________
5. ________________________________________________________________________
CRISIS PLAN: If you or someone you know experiences a mental health crisis like thoughts about death, wanting to hurt yourself or someone else, having nowhere to live, or being abused use these resources
CALL 211 Sonoma County for Local crisis support, housing and other resources
CALL: National Suicide Hotline 800-273-8255 OR TEXT a peer support person at the crisis line at: 741741
GO TO: Santa Rosa Crisis Stabilization Unit: 2225 Challenger Way, Santa Rosa, CA 95407
Created by Erin Prieskorn AMFT APCC sonomatherapist.com
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