A plan for hard days, ready when you need it.

Thoughts, feelings or situations that tell me a hard time may be starting.

Small things that calm me or take my mind off it: a walk, music, a shower, breathing.

A friend to text about anything, a cafe, a park, a relative's house.

Names and numbers of people I can tell that I'm struggling.

My doctor or therapist, and a helpline such as Tele-MANAS 14416.

What I can put away or ask someone to keep, so a hard moment passes safely.

People, plans or things worth staying for.