Guide
Preparing for the hard days before they come - crisis resources, safety plans, and what to expect when you need urgent support.
This page contains information about crisis planning and mental health emergencies. If you are in immediate danger of harming yourself or someone else, please call emergency services (911 in the US, 999 in the UK) or go to your nearest emergency room. You matter, and help is available right now.
If you're in crisis right now, these resources connect you to trained support people who understand. You don't need to be in immediate danger to call - if you're struggling and need someone to talk to, these lines are for you too.
A safety plan is a personalised, written plan you create when you're doing okay, so it's ready when you're not. It helps you recognise warning signs early, identify coping strategies, and know exactly who to call and what to do if things escalate. Unlike a crisis hotline number saved in your phone, a safety plan is a complete roadmap designed by you, for you.
Safety plans are used in many therapy approaches and are not a sign that you're "too far gone." They are a practical tool that acknowledges reality: hard days will come, and you can prepare for them. Every safety plan is different, but most include the following elements.
What tells you that things are getting worse? Warning signs are unique to you. They might include: sleeping too much or too little, losing interest in food, withdrawing from people, irritable mood, racing thoughts, increased sensory sensitivity, or thoughts of self-harm. Write down 3-5 personal warning signs. The earlier you catch them, the more options you have.
What can you do on your own to soothe or distract yourself? Think of things that require no other people and no special resources: taking a shower, listening to a specific playlist, watching a comfort show, deep breathing, stimming, wrapping in a weighted blanket, stepping outside for 30 seconds. Write down at least three things you can do alone.
Who can you be around that helps you feel better without requiring you to talk about what's wrong? This might be a friend who watches movies with you, a sibling who sends you memes, or simply going to a coffee shop and being around people without interacting. List names and how to reach them.
Who can you call when you need someone to talk to directly about what you're going through? This might be a therapist, a close friend, a family member, or a crisis line. List their names and phone numbers. Include at least one person who is not a crisis line.
List your mental health professionals: therapist, psychiatrist, doctor. Include their phone numbers and addresses. Also list your local emergency room and crisis line. If you don't have a therapist yet, list crisis resources instead.
If you're having thoughts of self-harm or suicide, reducing access to means can save your life. This might mean: giving your medications to a trusted person to hold, removing or securing sharp objects, staying away from high places, or asking someone to stay with you. Write down what you need to remove or secure, and who can help you do it.
This is the most personal part. Why does staying alive matter to you? It might be your cat, your sibling, a project you're working on, the possibility of future joy, or simply that you want to see how a TV series ends. There is no wrong answer. Write down whatever feels true, even if it seems small.
Going to the ER for mental health reasons can be intimidating, especially if you've never done it before. Knowing what to expect can make it less frightening. When you arrive, you will typically be seen by a triage nurse who assesses your safety. A doctor or psychiatrist will evaluate you and determine the level of care you need. This may include a crisis stabilisation unit, a short inpatient stay, or a referral to outpatient follow-up. You have the right to be treated with dignity, to ask questions, to have a support person with you if possible, and to receive information in a way you can understand. If you feel you are not being treated well, you can ask to speak to a patient advocate.
It is helpful to bring: your ID and insurance card, a list of your medications, your safety plan if you have one, contact information for your therapist or doctor, a phone charger, and anything that comforts you (headphones, a soft item, a book). You may be waiting for several hours, especially if you are not in immediate danger. This does not mean you don't deserve care - it means the system is stretched. Be patient with yourself and the process.
If you are admitted to a psychiatric hospital or unit, you will be in a safe, structured environment with 24-hour support. You will likely have individual and group therapy, medication management, and daily check-ins with a psychiatrist. You can usually have visitors during certain hours and phone access. Stays vary from a few days to several weeks depending on your needs. Being hospitalised does not mean you failed - it means you needed a higher level of support, and you got it. Many people find hospitalisation to be a turning point in their recovery.
Crisis services are not always designed with neurodivergent needs in mind. Bright lights, loud noises, and unfamiliar people can make a crisis worse, not better. If you can, include sensory accommodations in your safety plan: noise-canceling headphones, a comfort item, a written explanation of your sensory needs to show staff. You can also ask for a quiet space in the ER while waiting. Some areas have peer-run respite centres specifically designed for neurodivergent people in crisis - these are quieter, more flexible alternatives to hospitalisation. It's worth researching what exists in your area before you need it.
If someone you care about is in crisis, your presence matters more than your words. You don't need to fix anything. Stay calm, listen without judgement, and validate their feelings. Ask directly: "Are you thinking about suicide?" Research shows that asking does not increase risk - it opens the door for honest conversation. If they have a safety plan, help them follow it. If they don't, help them call a crisis line together. Stay with them until they are connected to support. Afterward, take care of yourself too - supporting someone in crisis is emotionally demanding.
We have a printable safety plan template available in the Printables section. It walks you through all seven steps with space to fill in your personalised plan. Download it now, fill it out on a good day, and keep it somewhere you can find it on a hard day.
Having a safety plan doesn't mean you expect to fail. It means you know yourself well enough to prepare. That's not weakness - that's wisdom.
💗 Let's all be kind!
Get posts by email - neurodivergence news, blog posts, community updates