Personal Wellbeing Emergency Plan

Help me create a personal wellbeing emergency plan I can activate when everything falls apart.

What "falling apart" looks like for me: [DESCRIBE — E.G. CAN'T GET OUT OF BED, CRYING ALL THE TIME, CAN'T EAT, PANIC ATTACKS, COMPLETE SHUTDOWN]
What usually triggers a crisis: [STRESS / LOSS / CONFLICT / HEALTH / OVERWHELM / NO CLEAR TRIGGER]

Support available: [LIST PEOPLE AND RESOURCES]

Provide:
1. **Warning Signs Checklist**: My personal early warning signs that things are deteriorating
2. **Traffic Light System**: Green (fine), Amber (struggling), Red (crisis) — with actions for each
3. **Crisis Contacts**: Help me identify 3 people to call and what to say
4. **Professional Resources**: GP, crisis lines, therapy, A&E — when to use each
5. **Survival Mode Routine**: The absolute bare minimum daily routine when I can barely function
6. **Self-Soothing Box**: Physical items and activities for acute distress
7. **Thought Anchors**: Pre-written reminders of truth for when my thinking is distorted
8. **What NOT to Do**: Decisions and actions to avoid during a crisis (no big decisions, no late-night messages)
9. **Recovery Steps**: How to gradually return to normal functioning
10. **Post-Crisis Review**: Questions to ask myself after to prevent or prepare for next time

Format this as something I can print and keep accessible. Make it clear, simple, and actionable even when I can't think straight.

Help me create a personal wellbeing emergency plan I can activate when everything falls apart.

What "falling apart" looks like for me: [DESCRIBE — E.G. CAN'T GET OUT OF BED, CRYING ALL THE TIME, CAN'T EAT, PANIC ATTACKS, COMPLETE SHUTDOWN]
What usually triggers a crisis: [STRESS / LOSS / CONFLICT / HEALTH / OVERWHELM / NO CLEAR TRIGGER]
Support available: [LIST PEOPLE AND RESOURCES]

Provide:
1. **Warning Signs Checklist**: My personal early warning signs that things are deteriorating
2. **Traffic Light System**: Green (fine), Amber (struggling), Red (crisis) — with actions for each
3. **Crisis Contacts**: Help me identify 3 people to call and what to say
4. **Professional Resources**: GP, crisis lines, therapy, A&E — when to use each
5. **Survival Mode Routine**: The absolute bare minimum daily routine when I can barely function
6. **Self-Soothing Box**: Physical items and activities for acute distress
7. **Thought Anchors**: Pre-written reminders of truth for when my thinking is distorted
8. **What NOT to Do**: Decisions and actions to avoid during a crisis (no big decisions, no late-night messages)
9. **Recovery Steps**: How to gradually return to normal functioning
10. **Post-Crisis Review**: Questions to ask myself after to prevent or prepare for next time

Format this as something I can print and keep accessible. Make it clear, simple, and actionable even when I can't think straight.