Self Care Map

In 2018 I got my Mental Health First Aid Training, and as part of that I got a folded leaflet (like a Z-Card) with a cheat sheet of how to help people and some resources to point them to. I really like it, and I’m glad to have it, but it made me realise that something like this might be useful for anyone, regardless of training status.

This is version one of something I’m calling the Self Care Map. It’s basic and British-centric. My plan is to develop this to be a bit more designed and get some localised versions. I’ve got some good feedback so far and have some plans for some localisation and printing options.

The printable Self Care Map folds up into a small booklet (see folding instructions). This is free to print and use. Please don’t remove the credit from the back. All feedback/local resources and numbers are happily received. Please feel free to drop me a line using one of the methods on the submission page.

Below is the non-printable version for easy reading and a table to show the layout. The layout on the printed version is odd so it folds up nicely. It makes sense I swear.


Front Page

Self Care Map.
A Small Guide to Self Care

Page 1

Call 999 or 111 for medical help
Call 116 123 free to talk to the Samarians

Page 2

For Panic
Look around you. Find
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Page 3

Who you gonna call?
Write the name and contact details of someone you can talk to

Page 4

Treat yo’self
Write down somethings you do to cheer yourself up. Make time for them regularly

Page 5

Other resources
Living life to the full:
The Samaritans:

Page 6

Have you:

  • Taken your meds?
  • Drank water recently?
  • Eaten recently?
  • Checked your posture or moved?
  • Said hi to someone?

Back Page/Credits

Made with love by Gem Hill


Front Page Page 1 Page 2 Page 3
Page 4 Page 5 Page 6 Back Page/Credits


Folding instructions

  1. Hold the paper landscape and fold in half along the length so the text is visible
  2. Starting at the front page, fold each square over to make a booklet. Fold in alternate directions to form a concertina