SLA Leah Hunter, MAMFT Brain Library · Worksheet
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Practice

My calm-down plan.

Fill this in on a calm day, so you don't have to think when it counts. When things start to build, find your level and follow that row.

Members can fill this in online and keep their answers in their Library. Come back and edit it any time. Or download the PDF to print.

The worksheet, as designed. The same content is written out below.

My calm-down plan., page 1 of the handout as designed
01

My levels

The higher it goes, the fewer words and the more body-based the help.

Find where you are. The sheet lists the levels top to bottom from Level 3 (highest) down to Level 1, with a signal-bar icon that fills as the level rises.

Level 3 · Overwhelmed. Meltdown or shutdown. Words may go offline.

How I can telle.g. can't talk, frozen or exploding
What I doe.g. safe space, weighted blanket
From otherse.g. stay near, stay quiet

Level 2 · Rising. Getting loud inside. Harder to think.

How I can telle.g. hot, pacing, snapping
What I doe.g. leave the room, cold water
From otherse.g. fewer words, dim lights

Level 1 · Wobbly. A bit off. Early signs.

How I can telle.g. fidgety, short answers
What I doe.g. headphones on, stim, snack
From otherse.g. a quiet check-in
02

What others can do

Tick what fits, add your own. Show this to people you trust.

Please do Tick all that apply

what helps me
  • Use fewer words
  • Give me space
  • Other:

Please don't Tick all that apply

what makes it worse
  • Ask me questions
  • Touch me unless I ask
  • Other:
03

Where this plan lives

Where this plan lives Tick all that apply

  • Phone photo
  • Wallet
  • Fridge
  • Bag
Shared with:

For reflection and practice, not diagnosis. In crisis in the US? Call or text 988.