Your plan to stay well after therapy ends (worksheet)

This page is general information, not medical advice. It does not replace your therapist's advice. Do Not Lose Hope does not provide counseling or crisis help.

Is it normal to feel nervous when therapy ends?

Yes. You may feel proud, relieved, sad and worried all at once. That is normal. For weeks or months, you had a set time and a trusted person to sort things out with. Losing that is a real change.

Here is the truth: the skills you built are yours now. They do not leave when the sessions do. A plan helps you remember them on a hard day, when it is harder to think clearly.

Ending well also means you can come back. You can return to therapy later for a check in, a hard season or a new goal. That is not failing. It is taking care of yourself.

What should I ask before my last session?

If you can, plan the ending with your therapist. Bring this list:

• "What did I work on, and what helped most?" Write their answer in your plan.
• "What early signs should I watch for, based on what you know about me?"
• "Can we fill out my stay well plan together?" Bring the worksheet below.
• "Can I come back later? How?" Ask whether you can book a check in session later (we suggest one to three months after you end), or call if things slip.
• "Who else can I see if you are not available?" Ask for one or two names or programs.
• "Can I have a copy of my safety plan?" If you made one, keep it with this worksheet.
• About medicine: if you take medicine for your mental health, ask who will keep prescribing it, and how to get refills. The National Institute of Mental Health says to talk to a health care provider before starting or stopping any medicine.

If your therapy ended suddenly, such as when coverage stopped, you can still call the office and ask for a final call or a referral.

What goes in my plan?

Your plan has six parts. Keep it short. One page you will actually read beats ten pages you will not.

1. What I worked on and what I learned. Your goals, your progress, and the skills you built.
2. My daily habits. The small things that keep you steady.
3. My go to tools. What you do when stress or worry rises.
4. My warning signs. How you can tell you are starting to slip.
5. My people. Who you can call, and what you want from them.
6. My plan if things get worse. When to go back to care, and crisis numbers.

The worksheet at the end of this page walks you through each part.

What daily habits help me stay well?

Write down what really works for you, not what you think should work. Ideas people often use:

• Sleep at about the same times each day
• Move your body: a walk, dancing, sports, stretching
• Eat regular meals
• Stay connected: a weekly call with a friend, family dinner, a church or community group
• Limit news and social media when they make you feel worse
• Quiet time: prayer, breathing, journaling, music, time outdoors
• Keep up with care: take medicine as prescribed, and keep doctor visits

For simple calming tools, see Simple grounding exercises to calm fear and stress.

How do I spot early warning signs?

Warning signs are personal. They are the first small changes that show up before you feel really bad. Think back: before your hardest times, what changed first?

Common early signs include:

• Sleeping a lot more or a lot less
• Eating more or less than usual
• Pulling away from people
• Feeling irritable, restless or on edge
• Losing interest in things you usually enjoy
• Trouble focusing or deciding
• Drinking or using drugs more
• Old thoughts coming back, like "I'm a burden" or "Nothing will get better"

The National Institute of Mental Health lists these among the signs of depression. It says a diagnosis of depression means symptoms most of the day, nearly every day, for at least 2 weeks. You do not need to wait that long to reach out. Our suggestion: use the 2 week mark as a firm line. If signs last that long, call.

When should I reach out again?

We suggest three simple signals. Write your own version in the worksheet.

Green: I am okay. Keep your daily habits. Notice what is working.

Yellow: I am slipping. A warning sign shows up for several days, or two or three signs show up together. Use your tools. Tell someone on your list. Do one extra thing for yourself each day. If it lasts about 2 weeks, or gets in the way of work, school or family, call your former therapist or a county line to get back into care.

Red: I need help now. You have thoughts of suicide or of hurting yourself, you feel you cannot keep yourself safe, or you cannot do daily life. Call or text 988 now. In a life threatening situation, call 911. Use your safety plan. See What to do right now if you or someone you love is thinking of suicide.

How do I get back into care?

Call your former therapist first. They know you, and coming back is often simple.

If cost or coverage was the problem:

• Children and teens 0 to 18 can get full Medi-Cal whatever their immigration status, if they meet other rules such as income.
• Adults 19 and older without a qualifying immigration status can no longer newly sign up for full Medi-Cal since January 1, 2026. If your Medi-Cal ended, you have three months to sign up again. After that, you can only get restricted Medi-Cal. See Mental health care without fear.
• County mental health: every California county has a line; find yours on the DHCS county list. San Mateo County BHRS ACCESS (800) 686-0101 serves residents with Medi-Cal or no insurance. Santa Clara County Behavioral Health (800) 704-0900 serves people with Medi-Cal, Medicare or no insurance, and can check if you qualify for Medi-Cal.
• Community health centers must not turn you away because you cannot pay. In East Palo Alto, Ravenswood Family Health Network offers counseling for children and adults: (650) 330-7400.
• Ages 12 to 25: allcove offers free or low cost help. San Mateo (650) 226-7030; Palo Alto (650) 798-6330.
• Private insurance: in plans regulated by California's Department of Managed Health Care, a first non urgent appointment with a non physician mental health provider should be offered within 10 business days. If not, call the DMHC Help Center at 1-888-466-2219.

While you wait for an appointment, you can call or text the California Peer Run Warm Line at 855-600-9276 to talk with someone who has lived experience. It is not a crisis line. If you are in crisis, call or text 988.

For help with fear about sharing information, see Will my therapist share my information with immigration?.

Is there a worksheet I can print?

Keep a copy where you will see it: on your phone, in your wallet, or on the fridge. Look at it once a month, and update it when life changes.

Questions people ask

What if I feel fine and do not want a plan? Make it anyway. It takes 20 minutes. It is like a spare tire: you hope not to need it, and you are glad to have it.

Can a family member help me fill it out? Yes, if you trust them. They may notice warning signs you miss. You choose what to share.

I am a teen. Should my parents see my plan? That is your choice in most cases. Sharing the "My people" and "Red" parts with a trusted adult can help keep you safe.

What if I go back to therapy and it feels like I failed? You did not fail. You noticed early and acted. That is exactly what the plan is for.

My therapy ended because I lost Medi-Cal. Can I keep anything going? Yes. Use this plan, call your county line, try a community health center, and use the Warm Line between appointments. See How do I get back into care?

Who can help

Contact them to confirm hours, languages and openings. Being listed here is not a referral or a promise of service.

• 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org. 24/7/365, free and confidential.
• California Peer Run Warm Line: 855-600-9276, call or text. Not a crisis line. Hours above.
• San Mateo County BHRS ACCESS Call Center: (800) 686-0101, 24/7, TTY 711. English, Spanish and Chinese, with free interpreters.
• San Mateo County 24/7 Crisis Line (StarVista), for San Mateo County residents: (650) 579-0350. County crisis resources
• Santa Clara County Behavioral Health Services Call Center: (800) 704-0900, then press 1. 24/7, with interpreters in all county languages.
• Ravenswood Family Health Network counseling: (650) 330-7400.
• allcove (ages 12 to 25): San Mateo (650) 226-7030; Palo Alto (650) 798-6330.

Healing is not a straight line. You have already shown you can do hard things. Keep your plan close, and keep going.