A guide for two
Just us,
just now
This is for both of you — to fill in together and use if things get hard while you're here.
Opens your plan for this moment
💚 How to use this: Fill this in together — ideally during or just after a session. You don't have to do it all at once. The more you put in, the more useful it will be when you need it.
About us
Who we are
Names and a bit about how we work together
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When things feel hard
When I get overwhelmed
What it looks like, what helps, what doesn't
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Sometimes the past shows up in the present in a really big way. This section is about those moments — so your friend knows what's happening and what to do.
What does your friend actually see? Be as specific as you can — this helps them recognise it early
Situations, sounds, smells, feelings — whatever might trigger a hard moment for you
Specific things — words, actions, presence or space
Things that make it worse, even if they're well-meant
Grounding, distraction, movement, sensory things — whatever actually works for you
Actual phrases that feel safe and helpful
Food and eating
How to make mealtimes feel okay
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Travelling can make food feel more complicated. This section helps your friend understand what's helpful — and what's not — around food and eating.
Practical things as well as emotional things
So your friend can help you find these if you need them
Helps your friend understand what you're aiming for — not perfection, just okay
What makes a good day
So we can build in more of the good stuff
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A private word or gesture between you both — no explanation needed
My counselling sessions
What happens while we're away
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💚 I'm keeping in touch with my counsellor while I'm here. Sessions continue by WhatsApp voice call.
If things get really hard
Who to call, what to do
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This section is for serious moments — not everyday hard, but really struggling. Fill this in so your friend knows exactly what to do.
What would tell them things have gone beyond what they can support alone?
112Emergency — Sweden & Norway
90101Mental health crisis — Sweden
116 123Crisis line — Norway
116 123Samaritans — UK (if needed)
🧡 This is for right now. You don't need to read everything — just find the bit that fits this moment.
If I'm feeling overwhelmed
🌊 What's happening
Fill in "What it might look like" in the prepare section
🤝 What I need right now
Fill in "What I need from my friend" in the prepare section
💬 Words that help
Fill in "Words my friend can say" in the prepare section
🌱 Things that help me come back
Fill in "Things that help me come back to myself" in the prepare section
🚫 Please don't
Fill in "What really doesn't help" in the prepare section
If food is hard today
🍃 What I need around food
Fill in "What I need from my friend around food" in the prepare section
🍞 Safe foods to look for
Fill in "Safe foods I can usually manage" in the prepare section
🚫 Please don't
Fill in "Things that really don't help" in the prepare section
Our signal
🤫 Our word for "I need to stop"
Fill in "Our word or signal" in the prepare section
If things get really hard
🆘 Signs I need more help
Fill in "Signs that my friend should get extra help" in the prepare section
📞 What to do first
Fill in "What to do first" in the prepare section
📱 Who to call
Fill in the contacts in the prepare section
Emergency numbers
112Emergency — Sweden & Norway
90101Crisis — Sweden
116 123Crisis — Norway
116 123Samaritans — UK
For other friends
What other friends can know
A shorter version for people who might be around during the trip
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💚 Not everyone needs to know everything — and that's okay. This section helps you think about what you'd like other friends to know, in your own words and only as much as feels right.
Keep it as simple or detailed as you like — this is yours to share however feels right
Just one — keep it simple
🌿 The shareable card — once you've filled in the sections above, you can share the separate card with other friends. It pulls from what you've written here and keeps it short and warm.