Emotional Safety Plan Worksheet

Creating an emotional safety plan can help remind you or teach you how to care for yourself. Healing takes time. It is normal for negative thoughts, emotions, flashbacks, nightmares, and other feelings to surface throughout the healing process. There is no time limit to healing; you may experience these feelings immediately, months down the road, or even years later.  Sometimes, they can come back even if you haven't experienced them for a while. This return can make it feel like nothing has changed, and when we start thinking this way, it is helpful to remember that healing is cyclical.  Each time we revisit these feelings, we can learn more about ourselves.  You are experiencing common reactions to abnormal circumstances.  Recognizing the strengths and skills you already have or are working to build is important.

 

Emotional Safety Plan:  Please fill this plan out for yourself, answer the questions you think would be most helpful when you are overwhelmed by your emotions.

 

 

1.        Ask yourself: "When I'm not okay, what happens to my thinking?   body?   senses?"

 

 

a)        Some reactions are:

 

 

 

b)        Does my body give me any warning signs before negative experiences surface?

 

 

 

c)        Some triggers that increase trauma reactions are:

 

 

 

2.        Try to create a feeling of safety and tranquility where you are. Grounding techniques often use senses (focusing on things you can see, hear, taste, touch, and smell) to bring us back to the present.

 

 

a)        Some things I can do to ground myself and bring myself back to the present when I'm experiencing trauma are:

 

 

 

b)        Some things I can do by myself to make me feel safe are:

 

 

 

c)        Some things I can do to make me feel safe while I'm in public or other social spaces are:

 

 

 

 

3.     Healing can take a toll on your body.  It is important to take care of your body and your mind.

a.     Activities I can do to rest are:

 

 

 

b.     Activities I can do to connect with my body are:

 

 

 

c.     Activities I can do to help me process my emotions are:

 

 

 

d.     Activities I can do to move my body are:

 

 

 

 

4.     Negative and/or painful feelings about yourself or your experience are common.  It can be hard to remember that what happened was not your fault.  The things we read, watch and hear can also impact our well-being. Remember: You are strong, you are brave, you are resilient.

a.     Some scriptures that are encouraging or comforting:

 

 

 

 

b.     Some social media accounts that make me feel good are:

 

 

 

 

c.     Some shows and movies that uplift me are:

 

 

 

 

d.     Some podcasts, books, and magazines that make me feel good are:

 

 

 

 

e.     If I'm feeling bad about myself, some things I can do to help me remember how strong I am are:

 

 

 

f.      People and spaces (at home, outside of home, or digital) that uplift me are:

 

 

Examples of Resources

  • Calm or Safe Place: A guided imagery exercise where you visualize a place where you feel completely peaceful and secure, engaging all your senses to make it feel real.

  • Container exercise: A visualization technique for temporarily setting aside overwhelming feelings or thoughts. You imagine putting the distressing material into a secure container and placing it somewhere safe until you are ready to address it.

  • Inner Ally: Imagining a supportive figure, such as a protective mentor or a wise ancestor, to help evoke feelings of comfort and support.

  • Positive State Practice: Intentionally recalling a memory of a time you felt a positive emotion, such as joy or confidence, to activate and deepen those positive neural pathways.

  • Grounding: Using your senses to connect with the present moment, such as feeling your feet on the floor or the texture of a favorite blanket. 

  • Supportive relationships: Connecting with trusted friends, family, or mentors who provide comfort and understanding.

  • Nature: Spending time in nature, such as walking, hiking, or simply sitting and observing a natural setting.

  • Hobbies and creativity: Engaging in activities you enjoy, like journaling, painting, cooking, or playing an instrument.

  • Mindful movement: Activities like yoga, dance, or gentle stretching can help connect you with your body and release stress.

  • Accessing help: Using outside professional support, like a therapist or a support group, is a form of psychological resourcing.