Self-Care Emergency Protocols
Sometimes stress reaches crisis levels and you need immediate, concrete actions to regain stability. Here are some step-by-step protocols for acute stress situations, daily and weekly minimums for self-care, and emergency resources. These aren’t perfect solutions, but they’re practical steps to help you through the hardest moments while you work toward longer-term stability and support.
Crisis-Level Stress Response Plan
Immediate Actions (Within 24 hours)
- Safety first – If having thoughts of self-harm, call crisis hotline immediately
- Take sick day if needed – Your health comes first
- Reach out – Call trusted friend, family member, or counselor
- Basic needs – Eat something, drink water, try to sleep
- Limit decisions – Don’t make major life choices when in crisis
Short-term Stabilization (1-2 weeks)
- Professional help – Schedule appointment with counselor/therapist
- Medical check – See doctor if physical symptoms present
- Reduce commitments – Say no to non-essential activities
- Increase support – Ask for more help from colleagues/family
- Daily basics – Focus only on essential tasks
Medium-term Recovery (1-2 months)
- Evaluate situation – Is this temporary stress or deeper issue?
- Skill building – Learn new coping strategies
- System changes – Adjust routines, boundaries, expectations
- Support network – Build stronger professional and personal connections
- Career planning – Consider if changes needed in role or school
Daily Self-Care Minimums
Non-Negotiable Daily Basics
- 6+ hours of sleep
- Three meals (even if small)
- Some physical movement
- Connection with one supportive person
- One small thing that brings joy
Weekly Self-Care Minimums
- One full evening off from work
- Some form of physical activity you enjoy
- Connection with friends/family outside teaching
- Time in nature or outside space
- Engagement in hobby or creative activity
Self-Care Resource List
Mental Health Resources
- National Suicide Prevention Lifeline: 988
- Crisis Text Line: Text HOME to 741741
- Psychology Today therapist finder
- Employee Assistance Program (if available)
- Local mental health services
Teacher-Specific Support
- Teacher mental health organizations
- Online teacher support communities
- Professional development focused on wellbeing
- Teacher helplines and crisis support
- Union resources for professional support
Apps and Tools
- Meditation apps (Headspace, Calm, Insight Timer)
- Sleep tracking and improvement apps
- Mood tracking journals
- Breathing exercise apps
- Time management and boundary-setting tools
Quick Reference Cards
Bad Day First Aid
- Breathe deeply – 4-7-8 breathing technique
- Ground yourself – Name 5 things you can see, 4 you can hear, 3 you can touch
- Perspective check – “This too shall pass”
- Small comfort – Tea, music, brief walk
- Connect – Text supportive person
Weekly Wellbeing Check
- Energy level: How am I feeling physically?
- Emotional state: What emotions am I experiencing?
- Work satisfaction: Am I finding meaning in my work?
- Relationships: Am I connecting with others?
- Personal time: Am I making time for myself?
Boundary Scripts
- “I’ll need to think about that and get back to you.”
- “That’s outside my capacity right now.”
- “I’m not available for that, but here’s what I can do…”
- “I understand this is important, and I need to prioritize my current commitments.”
- “I care about this issue, and I’m not the right person to handle it.”
Remember:
Taking care of yourself is not selfish – it’s essential. You cannot pour from an empty cup. Your wellbeing directly impacts your ability to serve your students effectively. Be as compassionate with yourself as you would be with a struggling student.
