Early Warning System
Spot It Early, Act Early, Prevent Crisis
How to use this: Anxiety and depression don't arrive out of nowhere. There are always early signs. Your job is to learn YOUR early signs, then act BEFORE the crisis hits. This is your personal early warning system.
LEVEL 1: Your First Warning Signs (Day 1-2)
These appear first—sometimes even before you consciously notice. They're subtle but they're there. Learn to spot them.
LEVEL 1
Spot It Early — Act Immediately
Sleep Changes
☐ Trouble falling asleep (usually happens first)
☐ Waking up at 3-4am (classic anxiety sign)
☐ Sleeping way more than usual
☐ Restless, tossing and turning
Subtle Thoughts
☐ "I can't do this"
☐ "What if..." thoughts starting
☐ Difficulty concentrating (mind is fuzzy)
☐ Self-doubt creeping in
Energy Shifts
☐ Suddenly feeling tired (for no reason)
☐ Wired/restless feeling
☐ Motivation dropping
Other Body Signals
☐ Appetite changes (eating more/less)
☐ Stomach feels "off"
☐ Tension in shoulders/jaw
🎯 YOUR ACTION AT LEVEL 1:
When I notice these signs, I will immediately:
LEVEL 2: Your Second Warning Signs (Day 2-3)
If you haven't acted on Level 1, these appear. They're louder and harder to ignore.
LEVEL 2
Getting Louder — Contact Your Support
Behavioral Changes
☐ Avoiding people (canceling plans)
☐ Isolating or withdrawing
☐ Neglecting self-care (not showering, not eating)
☐ Procrastinating more than usual
Thoughts Getting Intense
☐ Spiraling/catastrophizing
☐ "I'm hopeless" / "Nothing will help"
☐ Ruminating on past mistakes
☐ Excessive worry about the future
Physical Symptoms
☐ Tension/headaches
☐ Nausea or stomach pain
☐ Chest tightness
☐ Feeling physically exhausted
🎯 YOUR ACTION AT LEVEL 2:
When I reach Level 2, I will contact:
Your Personal Early Warning Plan
My First Warning Sign (appears first):
My Second Warning Sign (if I don't act):
When I see these signs, I will immediately contact:
My therapist/coach: ________________________
My accountability partner: ________________________
My support person: ________________________
Crisis line (988) if I can't reach them
Things I will NOT do (my no-go list):
💡 PREVENTION IS POWER: You can't prevent anxiety or depression entirely, but you CAN catch it early and prevent it from becoming a full crisis. Act at Level 1. Don't wait for Level 2.