How to Create a Mental Health Action Plan for Tough Times

2 October 2025

Life throws curveballs. Sometimes, it feels like a full-blown hurricane. We all have those moments when stress, anxiety, or just plain old exhaustion creeps in and pulls the rug out from under us. Whether it’s a personal crisis, work burnout, or emotional overload, tough times hit us all.

And guess what? That’s okay.

What matters most is how we bounce back—and having a plan in place before the storm hits makes a world of difference. That’s where a Mental Health Action Plan comes in.

In this cheerful yet practical guide, we’ll walk through how to build your very own mental health survival kit. Think of it as your emotional first-aid kit—one that you can turn to when life gets overwhelming.

Let’s make it fun, simple, and most importantly, effective.

🌈 Why Do You Even Need a Mental Health Action Plan?

Let’s be honest—when you’re in the middle of a meltdown, it’s hard to think clearly. Your brain’s running on low battery, your motivation has gone on vacation, and logic flew out the window.

That’s where having a plan helps. Just like you’d prepare for a power outage or pack an emergency kit for a trip, a Mental Health Action Plan prepares you for psychological rough patches.

✨ Benefits of a Mental Health Action Plan:

- Gives you a clear roadmap when you're feeling lost.
- Helps reduce panic by providing calming, pre-chosen strategies.
- Reminds you of your strength and resilience.
- Encourages proactive, not reactive, mental health care.

🧰 What Is A Mental Health Action Plan?

Let’s break it down: A Mental Health Action Plan is a personalized blueprint you create when you’re feeling okay—so that when you're not, you’ve already got a game plan in place.

It's like writing a letter to your future overwhelmed self. You’re telling them, “Hey, I’ve got your back. Here’s what to do, step-by-step.”

🛠️ Step-By-Step Guide to Building Your Mental Health Action Plan

1. 🧠 Know Your Triggers and Warning Signs

Before you can prevent a mental health spiral, you’ve got to recognize when it’s starting.

Ask yourself:
- What usually sets off your stress or anxiety?
- Are there common patterns in your behavior when you're feeling low?
- What physical or emotional signs show up first?

Write those down. For example:
- Trouble sleeping
- Withdrawing from friends
- Feeling irritable or teary
- Overthinking or racing thoughts

Awareness is everything. If you know the warning signs, you'll be ten steps ahead of your spiraling thoughts.

2. 💚 Identify Your Comfort Strategies

Now, think about what genuinely makes you feel better when you're stressed. Not just what you should do—but what actually works for YOU.

Examples:
- Listening to your favorite music playlist and dancing like no one’s watching
- Journaling your thoughts (dump it all out, no judgment!)
- Going for a walk in nature
- Watching a feel-good movie (hello, rom-coms!)
- Doing a creative activity like painting or baking

Write a list of these comforting actions. Your future self will be grateful for this menu of mental pick-me-ups.

3. 👯‍♀️ Create a Support Squad

You don’t have to brave the storm alone. Identify your go-to people for different types of support. Think of them as your emotional Avengers.

Make a contact list:
- A best friend you can vent to
- A family member to remind you you’re loved
- A therapist or coach who offers guidance
- A pet (yes, fur babies count—they’re therapeutic in their own way)

Let them know they’re part of your mental health backup plan. And don’t be afraid to reach out when needed. That’s what they’re there for.

4. 📝 Write a Self-Compassion Letter

Sounds corny? Maybe. But this is one of the most heartwarming things you can do for yourself. Write a note from your current, calm mindset to your future, struggling self.

Here’s a starter idea:
> “Hi lovely, I know things feel hard right now. You might feel tired, anxious, or like you're not enough. But trust me—you’ve made it through tough times before. This won’t last forever. You've got this, and you’re not alone.”

Save this letter somewhere easy to access. Read it when your inner critic tries to take over.

5. 💬 Choose Positive Affirmations

Words hold power. When you don’t have energy to think positively, reading affirmations can reshape your mindset—even a little.

Pick a few that resonate:
- “I am doing the best I can, and that’s enough.”
- “This feeling is temporary.”
- “I am worthy of love and care, even on my worst days.”

Write them down, print them out, or keep them on your phone for quick access.

6. 📅 Schedule a Mini Routine (Even When You Don’t Feel Like It)

Tough times mess with routines like a toddler with a sandcastle. But a little structure can add sanity to your day, even if it’s just baby steps.

Build a “bad day” routine:
- Wake-up reminder
- Shower or wash your face
- Light stretches
- One nourishing meal
- One feel-good activity (even if it’s just sitting in the sun for 10 minutes)

This isn’t about productivity—it’s about caring for yourself gently and consistently.

7. 🧩 Include Professional Resources

We’re all about empowerment, but sometimes, the best action is to reach out for professional help. And there’s zero shame in that.

List the resources and contacts for:
- Your therapist or counselor
- Mental health hotlines in your area
- Online therapy platforms
- Crisis text lines

Having these listed ahead of time means you won't need to do a frantic Google search when you’re in distress.

📔 Bonus Tip: Keep It Visible (And Personalized!)

Once your plan is ready, save it where you’ll actually see it:
- Write it in a journal
- Create a colorful poster for your wall
- Make a checklist in your phone's notes app
- Design a Pinterest board of soothing things

You do you! Just keep it handy.

And remember—it’s YOUR plan. Personalize it with things that speak to your soul. Add quotes, photos, even doodles. The more “you” it feels, the more likely you’ll actually use it.

💡 Remind Yourself: It’s Okay to Not Be Okay

Let’s normalize the ups and downs, shall we?

Needing help isn’t weakness—it’s human.

Having a plan doesn’t mean you’re broken—it means you’re wise enough to know that taking care of your mental health is just as important as brushing your teeth or eating your veggies.

So be proud of yourself for showing up for YOU.

🌱 Final Thoughts

Creating a Mental Health Action Plan is one of the kindest, smartest gifts you can give yourself. It’s like writing a love letter to your future self—a reminder that you’ve got strength, support, and a whole toolbox of tools ready to go.

You deserve peace of mind. You deserve to feel okay. Heck, you deserve to thrive—even when life gets messy.

So grab that notebook, open that app, or scribble ideas on sticky notes. Start building your plan today. Your future self will thank you.

Sending you good vibes, virtual hugs, and a little sunshine for the soul.