Emotional Regulation Plan
A step-by-step personal calm-down, grounding and crisis plan - warning signs, what helps, grounding techniques, what to avoid, and who to go to - built up over time and printable to share with support people.
Preview mode: this plan is saved on this device only - no account needed yet. A future version will let you save it against a participant's profile.
- Work through the plan one step at a time using the step buttons or Back/Next.
- Tap a suggestion chip on each step, or type/say your own using the microphone.
- Warning signs → what helps → grounding techniques → what makes it worse → support people → urgent help.
- Everything saves automatically as you go - there's no need to press save.
- On the last step, print your plan or download it as a PDF to keep a copy or share it with support people.
This tool is designed to help with everyday communication and support - it isn't medical or clinical advice and doesn't replace guidance from a qualified professional. Read the full disclaimer.
Want more personalised support? Dundaloo's Allied Health team - occupational therapy, speech pathology, and psychology/counselling - can help build on what this tool covers. Learn more about our Allied Health services.
My warning signs
How do I know I'm starting to feel overwhelmed?
What helps me calm down
Strategies that actually work for me
Grounding techniques
Ways to bring myself back to the present moment
Things that make it worse
What to avoid when I'm overwhelmed
People I can go to
Who can support me, and how to reach them
When to get urgent help
What "urgent" looks like for me, and what should happen
In an emergency, call 000, or Lifeline on 13 11 14 (24/7). See the full disclaimer for more crisis contacts.
Your plan is ready
You can jump back to any step above to change something, or print or download the whole plan as a PDF now.