Self-Care + Safety Plan under Toolkit is a seven-section coping plan you write ahead of time and read when symptoms feel overwhelming. This article covers opening the plan, filling each section, saving, reading during a flare, and sharing a PDF—not the full Toolkit hub tour or how the Resources Hotline dialer works.
🔒If you are in immediate danger, contact local emergency services now—for example, call 911 in the United States. For urgent mental-health support through Red Tent, tap Hotline on the Resources screen header. See Crisis hotline for how calling and placement work in the app.
What your Safety Plan is for
- Seven Hearth sections you prepare during a steadier phase—warning signs, regulation, boundaries, support people, crisis steps, reasons to stay, and after-episode reflection
- Read mode scrolls your saved answers when you need them fast; edit mode lets you update fields anytime
- Share a filled PDF with someone you trust or export a blank template to fill on paper
- Personal coping plan—not medical advice or a substitute for professional care
Open Safety Plan from Toolkit
01
Resources
Tap Resources in the bottom tab bar.
02
Toolkit
Select Toolkit in the sub-tab row under the Resources title.
03
Open
On the Self-Care + Safety Plan hero card at the top of the scroll, tap Open. The subtitle reads 7 sections · made in advance.
For the full Toolkit hub layout and hero card placement, see the Toolkit overview help.
Inside the Safety Plan screen
01
Safety Plan
The header title reads Safety Plan. A chevron on the left closes the screen and returns to Toolkit.
02
A plan I make for myself, in advance
The Hearth eyebrow appears above Self-Care + Safety Plan and a short description: A calm plan you write ahead of time — so support is already written down when symptoms feel overwhelming.
03
Editing or Reading chip
A capsule under the intro shows whether you are editing or reading—for example, ✎ Editing — tap ✓ to finish or 👁 Reading — tap ✎ to edit.
04
Share Safety Plan PDF
The share icon on the header right generates a PDF when your plan has loaded.
✦The preview shows Toolkit inside Resources—not the open Safety Plan editor. Section cards and fields appear only after you tap Open on the hero card.
Edit your plan — scroll through sections
Share or export a PDF
Switch between read and edit
01
Edit mode
Tap the pen icon in the header to switch to edit mode. Fields become editable text areas grouped by section.
02
Save Plan
In edit mode, scroll to Save Plan at the bottom. The button is active only when you have unsaved changes. A green Safety plan saved successfully banner appears after a successful save.
03
Finish editing
Tap the checkmark in the header to save pending edits when possible, then return to read mode.
04
Read mode
Tap the pen icon from read mode to edit again. Section cards show your saved answers in a calm, scrollable layout.
The first time you open an incomplete plan, the app starts in edit mode. After essential sections are saved, later visits open in read mode.
The seven sections
Scroll top to bottom through these numbered Hearth sections. Each card shows a prompt and the fields you can fill in edit mode.
- 1 · My Early Warning Signs — Emotionally, I notice; Physically, I notice; Behaviorally, I notice
- 2 · What Helps Me Regulate — Things that help my body; Things that help my mind; Things that make it worse — and I'll avoid
- 3 · Relationship + Conflict Boundaries — My boundaries; What I want my people to understand (with an example note about pausing hard conversations)
- 4 · My Support People — support rows plus What I can say when I need help
- 5 · My Crisis Plan — My first step is; The person I contact first; The safest place for me to go; What needs to be removed or avoided; Professional support I can contact
- 6 · Reasons to Stay — Reasons I stay; Who I am outside of PMDD; What a future version of me would want me to remember
- 7 · After the Episode Passes — What triggered this episode; What helped me calm down; What boundaries need to change; What I want to remember next time
Add support people
01
My Support People
In section 4, each Support Person row has Name and How they help me fields.
02
Add another person
Tap Add another person to add another row. Use the trash icon on a row to remove someone.
03
What I can say when I need help
Below the people rows, write a short script you can send or say—for example, asking for company rather than fixing.
Save and leave safely
01
Save Plan
Tap Save Plan before closing if you want to keep edits. The button stays dimmed until something changed.
02
Unsaved Changes
If you tap the back chevron with unsaved edits, an Unsaved Changes alert offers Save & Close, Discard Changes, or Keep Editing.
03
Start Over
When at least one field has content, Start Over appears below Save Plan. Confirm Yes, Start Over to clear everything—you can fill the plan again afterward.
Share a PDF
01
Share Safety Plan PDF
Tap the header share icon. If your plan has saved entries, Choose PDF Version asks whether to Export With My Entries or Export Empty Copy.
02
Export Empty Copy
When no fields have content yet, share exports a blank template immediately.
03
Share sheet
After the PDF generates, the iOS share sheet opens so you can AirDrop, save to Files, or send through another app you choose.
Read your plan during a hard moment
In read mode, scroll through your sections in order—no keyboard, no save button. A closing reminder block with affirming lines appears at the bottom of the scroll.
✦Read mode is for following the plan you already wrote—not for making big decisions in the moment. Switch to edit mode later when symptoms ease if you want to update answers.
My Crisis Plan and urgent support
Section 5 uses a pink-highlighted card for crisis steps. At the bottom of My Crisis Plan in read and edit modes, a pink information card shows 988 Suicide & Crisis Lifeline (US) and Call or text 988—that card is a reminder, not a dialer button inside the plan.
🔒To place a crisis call from Red Tent, leave the Safety Plan and tap Hotline on the Resources screen header—or open Resources from the tab bar. See Crisis hotline for regional numbers and what happens when calling is unavailable.
Where your plan is stored
- Your answers save to a Safety Plan record on your device through Core Data
- The plan syncs with your Apple ID through iCloud when CloudKit is available—it is not stored on Red Tent company servers
- Exported PDFs are generated locally; where they go after you share is up to you and the app you pick
- Hotline taps from Resources are not logged to Red Tent servers
🔒Your Safety Plan stays private to your Apple ID and device ecosystem—not uploaded to Red Tent for support staff to read.