🚨 EMERGENCY SURVIVAL TOOLKIT 🚨

Life-saving protocols for severe flare days when thinking is impossible and every movement hurts

IMMEDIATE CRISIS PROTOCOL

1

BREATHE & ASSESS

You've survived every flare before this. Rate your pain 1-10. Can you think clearly? Do you need immediate medical help?

Emergency Numbers
2

HYDRATE NOW

Make Recipe 1 immediately. Dehydration makes everything worse. 2-minute Emergency Electrolyte Slush can save your day.

Recipe 1
3

SAFE POSITION

Get to your safest, most comfortable position. Bed, couch, floor - wherever hurts least. Lower is often better.

Positioning Guide
4

ALERT SUPPORT

Text your emergency contact using pre-written messages. Don't try to explain - just alert them you're flaring.

Contact Templates
5

BASIC NUTRITION

If you can manage more food, choose 1-spoon recipes. Your body needs fuel to fight through this.

Emergency Recipes
6

SURVIVE & REST

This will pass. You don't need to be productive. You don't need to explain. Just survive until it gets better.

Recovery Tips

🚨 CRISIS DECISION TREE - WHEN YOU CAN'T THINK

Are you safe?

REMEMBER: You've survived 100% of your worst days. This will pass. Focus on the next 5 minutes only.

EMERGENCY NUTRITION PROTOCOLS

These recipes are designed for when thinking is impossible and movement is minimal. Memorize Recipe 1.

MEMORIZE THIS

Recipe 1: Emergency Electrolyte Slush

⏱️ 2 minutes | 🥄 1 spoon

Ingredients (keep stocked):

  • 1 cup cold water
  • 1/4 tsp salt (any kind)
  • 1 tbsp sugar/honey (for energy)
  • Squeeze of lemon (if available)

Instructions:

  1. Mix everything in any container
  2. Stir with anything (spoon, fork, finger)
  3. Sip slowly, don't chug
  4. Make another if you can keep it down
NAUSEA SAFE

Recipe 2: Anti-Nausea Ginger Water

⏱️ 3 minutes | 🥄 1 spoon

Ingredients:

  • 1 cup warm water
  • 1/4 tsp ground ginger OR 1 inch fresh ginger
  • 1 tsp honey (optional)
  • Pinch of salt

Instructions:

  1. Steep ginger in warm water 2 minutes
  2. Add honey and salt
  3. Sip very slowly
  4. Start with tiny sips if very nauseous
PAIN SPIKE

Recipe 3: Inflammation Fighter Smoothie

⏱️ 5 minutes | 🥄 2 spoons

Ingredients:

  • 1/2 cup frozen berries
  • 1/2 banana
  • 1 cup liquid (water, milk, coconut milk)
  • 1/4 tsp turmeric
  • 1 tbsp honey

Instructions:

  1. Blend everything until smooth
  2. Add more liquid if too thick
  3. Drink slowly
  4. Save half for later if too much
BRAIN FOG

Recipe 4: Cognitive Clarity Tea

⏱️ 4 minutes | 🥄 1 spoon

Ingredients:

  • 1 cup hot water
  • 1 green tea bag OR 1 tsp loose tea
  • 1 tsp coconut oil
  • 1/2 tsp honey
  • Pinch of cinnamon

Instructions:

  1. Steep tea 3 minutes
  2. Stir in coconut oil until melted
  3. Add honey and cinnamon
  4. Sip warm, don't gulp

🍽️ CRISIS RECIPE FINDER

Find recipes you can actually manage right now. Every recipe tested during real flares.

How do you want to find a recipe?

🚽 BATHROOM CRISIS PROTOCOL

If You're Stuck in the Bathroom:

  1. DON'T PANIC - This happens to many of us
  2. Assess: Can you reach your phone? If yes, text for help
  3. If on toilet: Lean forward, elbows on knees, breathe slowly
  4. If on floor: Use bath mat/towels for cushioning
  5. Can't get up?
    • Scoot to tub edge, use for support
    • Or crawl to hallway where there's more room
    • Rest between attempts - no rushing
  6. Calling for help options:
    • Voice assistants: "Hey Siri/Alexa, call [name]"
    • Bang on wall/floor in pattern (3 knocks, pause, repeat)
    • If you have emergency button, use it
Prevention Setup: Keep phone, water bottle, and small pillow in bathroom. Install grab bars. Use shower chair.

🗣️ CAN'T SPEAK? POINT TO THESE

💊 I NEED MY MEDICATIONS
💧 I NEED WATER
🏥 CALL MY DOCTOR
🚽 HELP ME TO BATHROOM
😴 I NEED TO LIE DOWN
🤫 PLEASE BE QUIET
🚨 THIS IS AN EMERGENCY
✅ I'M OKAY, JUST NEED TIME
❌ NO, STOP
✔️ YES, PLEASE
🐕 CHECK ON MY PET
📝 I'LL WRITE IT

Tip: Screenshot this section or print it. Keep copies by your bed, in bathroom, and with emergency supplies.

🎒 BEDSIDE EMERGENCY KIT CHECKLIST

🍎 Nutrition Essentials

  • Protein bars/shakes
  • Electrolyte packets/drinks
  • Crackers or rice cakes
  • Applesauce pouches
  • Nut butter packets
  • Water bottles (2-3)
  • Straws (easier than lifting)
  • Hard candies (blood sugar)

💊 Medical Supplies

  • All daily medications
  • Rescue/PRN medications
  • Thermometer
  • Blood pressure cuff
  • Pulse oximeter
  • Glucose meter (if needed)
  • Anti-nausea aids
  • Tissues & wet wipes

🛋️ Comfort Items

  • Heating pad/hot water bottle
  • Ice packs
  • Extra pillows
  • Soft blanket
  • Eye mask
  • Earplugs/noise machine
  • Lip balm
  • Lotion (unscented)

📱 Communication Tools

  • Phone + charger (long cord)
  • Emergency contact list
  • Medical info sheet
  • Medication list
  • Insurance cards (photos ok)
  • Doctor's after-hours number
  • Pharmacy number
  • Notebook & pen

🔧 ADVANCED CRISIS PROTOCOLS

Click to expand detailed protocols for specific crisis situations:

🧠 Cognitive Crisis Protocol (Brain Fog/Memory Issues)

When Your Brain Won't Work:

  1. STOP trying to think hard - It makes it worse
  2. Write everything down - Even obvious things
  3. Use timers for everything - Medications, eating, resting
  4. Simplify decisions - Binary choices only (yes/no)

Memory Aids:

  • Take photos of everything (where you put things, what you took)
  • Voice record important info on your phone
  • Sticky notes with ONE task each
  • Ask someone to be your "external brain" today

Decision Fatigue Emergency Plan:

  • No decisions today that can wait until tomorrow
  • Eat the same safe foods
  • Wear whatever's comfortable
  • Watch familiar shows (no new plots to follow)
  • Use pre-written texts for communication
⚠️ If confusion is NEW or SUDDENLY WORSE: Call your doctor immediately. This could indicate a medical emergency.
🌡️ Temperature Regulation Crisis

Can't Get Warm:

  1. Layer clothing (loose layers trap heat better)
  2. Warm (not hot) bath - add Epsom salts
  3. Electric blanket on low/medium
  4. Warm beverages every hour
  5. Rice sock heated in microwave (1-2 minutes)
  6. Keep feet and head covered

Can't Cool Down:

  1. Cool (not cold) shower or bath
  2. Wet washcloth on pulse points (wrists, neck)
  3. Fan + spray bottle with water
  4. Frozen peas wrapped in thin towel
  5. Popsicles or ice chips
  6. Minimal clothing, lightweight sheets only

Emergency Temperature Regulation:

  • Can't stop shivering: Call doctor/advice nurse
  • Feeling faint from heat: Lie down, elevate feet, sip cool water
  • Temperature swings rapidly: Document pattern for doctor
💊 Medication Crisis Management

Medication Emergency Protocols:

Think You Missed a Dose:

  1. Check pill organizer first
  2. Count remaining pills vs. refill date
  3. Call pharmacy - they can see your history
  4. When in doubt, skip (for most meds) and take next scheduled dose
  5. Document what happened for doctor

Can't Keep Meds Down (Vomiting):

  1. Wait 30-60 minutes after vomiting
  2. Try anti-nausea methods first (ginger, pressure points)
  3. Take with crackers or applesauce
  4. Ask doctor about alternatives (patches, injections, suppositories)
  5. Critical meds: Call doctor for guidance

Running Out of Medication:

  • Call pharmacy for emergency supply (many give 3-7 days)
  • Contact doctor's on-call service
  • Visit urgent care with medication bottle
  • Never stop critical meds cold turkey
⚠️ These medications should NEVER be stopped suddenly: Blood pressure meds, antidepressants, anti-seizure meds, steroids. Call doctor immediately if you're out.
😵 Sensory Overload Protocol

Immediate Sensory Relief:

  1. Reduce input NOW:
    • Lights off or dimmed
    • Silence notifications
    • No TV/music
    • Ask others to whisper or text only
  2. Create a cocoon:
    • Weighted blanket or tight wrap
    • Small, enclosed space (closet, bathroom)
    • Soft textures only
  3. Grounding techniques:
    • 5-4-3-2-1 method (5 things you see, 4 you hear, etc.)
    • Hold ice cube (sharp sensation breaks overload)
    • Smell something strong (peppermint, lavender)

Recovery Phase (After Peak):

  • Reintroduce stimuli VERY slowly
  • Start with one sense at a time
  • Keep environment controlled for 24 hours
  • Warn others you need continued quiet
  • No "pushing through" - it makes next episode worse

SYMPTOM-SPECIFIC CRISIS PROTOCOLS

🤢

Severe Nausea Protocol

  • Use Recipe 2 (Anti-Nausea Ginger Water)
  • Sit upright or lie on left side
  • Cool washcloth on forehead/neck
  • If nothing stays down → Emergency Contacts
⚡

Pain Spike Protocol

  • Get to your safe position immediately
  • Use heat or cold (whatever helps you)
  • Take prescribed medications if available
  • Try gentle breathing (4 counts in, 6 counts out)
  • Don't fight the pain - work with it
  • Call someone if you need support
😴

Extreme Fatigue Protocol

  • Stop everything non-essential immediately
  • Hydrate with Recipe 1
  • Lie down wherever you are if needed
  • Set boundaries - say no to everything
  • Ask others to handle urgent tasks
  • Sleep when you can, don't fight it
🛡️

Recovery Mode Protocol

  • Cancel non-essential commitments
  • Batch easy tasks for better days
  • Ask for help with meals and chores
  • Focus only on basic survival needs
  • Don't feel guilty - this IS productivity
  • Plan gradual re-entry to normal activities
🆘

Medical Emergency Signs

  • Can't breathe, chest pain, or passed out → CALL 911
  • Severe confusion or high fever → CALL 911
  • Can't keep fluids down 12+ hours → Doctor/ER
  • See Emergency Contacts section for all numbers

📱 EMERGENCY TEXT TEMPLATES - COPY & SEND

For Family/Friends:

"Having a severe flare. Can't talk but I'm safe. Please check on me in [TIME]. If urgent, text don't call."

"Need help but can't explain. Can you: [bring food/pick up meds/sit with me/walk my pet]? No talking needed."

"Cognitive function very low. Can't make decisions. Please handle [THING] however you think best. Thank you."

For Work/School:

"Experiencing a medical emergency. Will be unavailable [today/this week]. Will update when able. Please don't call."

"Severe symptom flare. Cannot do video calls. Can respond to urgent emails slowly. Thank you for understanding."

For Medical Providers:

"Experiencing severe flare. Symptoms: [list]. Have tried: [list]. Pain level [#]/10. What should I do? Can't come in today."

"Medication question: [MEDICATION NAME]. Think I [missed dose/took twice/running out]. Pharmacy closed. Please advise."

🆘 SOLO SURVIVAL PROTOCOL - WHEN YOU'RE ALONE

Immediate Safety Setup:

  1. Phone within reach - Plugged in, on loud
  2. Unlock door - Or tell someone where spare key is
  3. Set check-in alarms - Every 2-4 hours
  4. Text one person - "Having bad day. Please check on me at [TIME]"

Survival Stations (Prep When Able):

Bed Station:

  • Water bottles (3+)
  • Snacks that don't need prep
  • All medications
  • Phone charger
  • Tissues, wet wipes
  • Sick bucket (just in case)

Bathroom Prep:

  • Clear path (no obstacles)
  • Night light on
  • Grab bars or sturdy furniture
  • Non-slip mat
  • Emergency pull cord/phone

Kitchen Simple:

  • Paper plates/cups (no dishes)
  • Pre-opened containers
  • Microwave meals ready
  • Protein shakes visible
  • Medications backup

Virtual Support Options:

  • Crisis Text Line: Text HOME to 741741
  • 7 Cups: Free emotional support chat
  • Online support groups: The Mighty, Reddit chronic illness
  • Meditation apps: Calm, Headspace (have SOS sessions)
  • Virtual urgent care: Many insurances cover
Remember: Asking for help is not weakness. Text someone now, even if you think you're "fine." Better safe than sorry.

EMERGENCY CONTACTS & MEDICAL CARD

📇 Create Your Emergency Medical Card

Fill this out when you're feeling okay. It saves locally and creates a card for your wallet/phone.

🚨

Medical Emergency

Life-threatening situations

CALL 911
🏥

Crisis Hotline

24/7 mental health support

CALL 988
💬

Crisis Text Line

When you can't talk

Text HOME to 741741
☠️

Poison Control

Medication concerns

1-800-222-1222

CAREGIVER CRISIS GUIDE

Share this with family, friends, or caregivers so they know how to help during severe flares

WHAT TO DO IMMEDIATELY

  • Don't panic - this has happened before
  • Ask "What do you need most right now?"
  • Help make Recipe 1 if they can't
  • Gather their medications
  • Create a quiet, comfortable environment
  • Call their doctor if symptoms are severe
  • Don't take their pain/mood personally
  • Offer to handle urgent responsibilities

WHAT NOT TO DO

  • Don't say "you don't look sick"
  • Don't suggest they "just rest more"
  • Don't compare to your own experiences
  • Don't force them to eat regular food
  • Don't make them explain their symptoms
  • Don't take over without asking
  • Don't expect them to be grateful right now
  • Don't assume this will pass quickly

📱 EMERGENCY TEXT TEMPLATES

Copy these exactly - they can send them when thinking is impossible:

"Flaring badly. Need help. Can you check on me?"
"Crisis mode. Can't function. May need doctor."
"Emergency flare. Please help with [specific task]."