My calm plan
A printable from Migration Trauma. Fill it in by hand. Nothing you write is collected by this website.
My calm plan
When the memories come, I can:
- Take slow, deep breaths
- Name 5 things I see, 4 I can touch, 3 I hear
- Call or text someone I trust: ________
- Go to a place where I feel safe: ________
- Say a prayer or words that calm me: ________
Signs I need more help: ________
My counselor or clinic: ________
- For San Mateo County residents: (800) 686-0101
- For Santa Clara County residents: (800) 704-0900, press 1
- My county line (other counties): ________
- California Peer Run Warm Line (not for emergencies): 855-600-9276
Thoughts of suicide? Call or text 988. In danger? Call 911.
From Migration Trauma. Facts checked October 21, 2026. Free information, not legal or medical advice.