What I’m like when I am feeling all right:

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Daily Maintenance List

Things I need to do for myself every day to keep myself feeling all right:

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Early Warning Signs/Triggers (can be thoughts, feelings or situations):

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When the above warning signs/triggers occur, I will do the following:

Distracting (do something very engaging):

Things I can do to feel better:

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Internal Coping Strategies

Relaxing (relax your physical body or mind with these techniques)

 Deep, Slow Breathing (do the following as long as it takes to feel calmer):
Breathe in while slowly counting to 4, hold for 4, breathe out 4, hold, repeat

 Progressive Muscle Relaxation

Tense each major muscle for 5-10 seconds; relax for 10 seconds (starting either at your toes or
hands and move slowly through entire body)

 Visualization
Think of your own safe or comforting place (such as a forest, beach, favorite place from childhood)

Put yourself there for 5 minutes by thinking of what it looks like, sounds like, feels like, smells like,
etc.

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Self-Soothing (do something that involves soothing 1 or more of the 5 senses):

 smell a candle, spice, perfume; take a warm bath or shower; focus on the taste of a piece of
candy/mint; look at favorite photographs; other ideas:
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People Whom I Can Ask for Help

If I have done all of these things and still feel I need support from others or feel that I might hurt myself or
someone else, then I will call these people (friends, family members, sponsor,therapist, etc.):

Name Phone Number

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