Self Awareness

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Know your personal stress warning signs (irritability, withdrawal, insomnia)

Identify and reduce sources of unproductive worry

Grief is normal — allow it, do not suppress it

Routine

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Maintain a daily routine even in crisis — structure reduces anxiety

Set regular sleep and wake times

Schedule daily physical activity (even 20-minute walks)

Limit news and information consumption to twice daily maximum

Maintain one hobby or enjoyable activity in your daily life

Support

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Identify 3 trusted people you can talk to

Know crisis hotline number for your country (memorize or write down)

Medical

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Stock any psychiatric medications for 30+ days

Techniques

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Practice grounding technique: 5-4-3-2-1 sensory method

Practice box breathing (4 counts in, hold, out, hold)

Keep a journal — 5 minutes of writing daily reduces stress

Community

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Check in daily on vulnerable household members

Know signs of acute crisis in others: isolation, hopelessness, giving things away

Ask directly: 'Are you thinking of hurting yourself?' — asking helps

Environment

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Create a safe space in your home for decompression

Morale

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Celebrate small wins and survival milestones