Self-Compassion Rescue Plan

When overwhelm, shame, or self-criticism takes over, it can be hard to figure out what you actually need—let alone what to do next.

The Self-Compassion Rescue Plan is a two-page guided therapeutic tool for slowing down, creating space from difficult thoughts, identifying immediate needs, and reconnecting with values and self-compassion.

Clients move through five approachable steps: naming what they're feeling, noticing the story their mind is telling, identifying what might help in the moment, choosing a value to guide their next small action, and reconnecting with common humanity.

Rather than trying to “fix” the feeling, this resource helps create enough space to respond with curiosity, care, and choice.

Helpful for: overwhelm • shame spirals • self-criticism • anxiety • emotional regulation • cognitive defusion • values work • self-compassion • ADHD/autistic overwhelm • feeling stuck

Includes: 2-page printable PDF with emotion identification, defusion prompts, grounding and regulation options, a values compass, values-aligned action planning, and a common-humanity reflection.

Great for individual therapy, between-session support, or creating a personalized plan clients can return to during difficult moments.