Everyone needs a wobble plan
Especially if you struggle with your mental health
There was a time when I thought my mental health “wobbles” were something I could outgrow. That if I read enough self-help books, meditated every morning, drank green juice, and had my life perfectly organised, I’d eventually reach this magical place where I didn’t wobble anymore.
Spoiler: that place doesn’t exist.
It’s taken me years (and many, many meltdowns) to accept that wobbles are just part of the deal for me. Maybe for you too. They show up uninvited, and for a long time, I wasted so much energy wishing them away.
But here’s what I’ve learned: instead of using all my energy trying to stop them from happening, I can use that energy to get ready for when they do.
Enter: the Wobble Plan.
A wobble plan is your mental health safety net - a simple, personalised set of steps to soften the impact of a bad mental health day and help you move through it more gently.
Think of it like this: if you knew an alien apocalypse was coming, you could either sit around hoping it doesn’t happen, or you could quietly start learning extraterrestrial. Preparing doesn’t mean you’re being negative. It means you’re giving yourself the best possible chance to cope.
Here’s what I include in mine (and what you might include in yours):
1. Early warning signs
Your first job is to spot the wobble before it fully knocks you over. Write down the signs that tell you a rough patch might be creeping in. It’s different for everyone, but it might sound like:
“I’m crying a lot more easily.”
“I feel numb or disconnected.”
“I’m overwhelmed by small tasks.”
“I want to isolate myself.”
This isn’t about obsessively scanning for danger, it’s about giving yourself a head start. Spotting these signs early means you can take action before things escalate.
2. People to reach out to
You don’t have to figure it all out on your own. Make a list of who and where you can turn to when you need extra support:
Trusted friends or family members who “get it”
A therapist or mental health professional
A crisis helpline you know is there for you, day or night
A support group or online community
Save their names and numbers somewhere easy to find. When you’re in a wobble, your brain doesn’t always remember where to look.
3. Grounding tools
When the spiral starts, these are the little things that bring you back to the present. Techniques that help you pause and breathe:
The 5-4-3-2-1 senses check-in (name 5 things you see, 4 things you feel, etc.)
Box breathing (inhale 4, hold 4, exhale 4, hold 4)
Splashing cold water on your wrists or face
Holding an ice cube and focusing on the sensation
These aren’t “fixes,” but they help create a tiny pocket of calm - enough to respond instead of react.
4. Comforting activities
Think of this as your emotional first-aid kit. A list of soothing things that bring you a little relief when everything feels heavy:
Rewatching your comfort show (yes, even if it’s the 100th time)
Wrapping up in a blanket cocoon
Listening to calming music or a podcast that makes you smile
Journaling to get the noise out of your head and onto paper
It doesn’t need to be fancy. Just things that feel safe, familiar, and nurturing.
5. Things to avoid
Sometimes it’s not about what you do, but what you don’t do. Make a list of your personal triggers and habits that tend to make things worse:
Endless social media scrolling (especially doomscrolling)
Isolating without any plan to check back in
Alcohol, caffeine, or other known stress-amplifiers
Harsh self-talk - instead, prepare a few kind affirmations you can turn to when your brain is being unkind
Knowing what to steer clear of is half the battle.
6. A “Default Day” checklist
This is for the days when even existing feels like a lot. A super-simple routine for getting through the bare minimum:
Brush your teeth
Eat something (literally anything - toast counts)
Shower or just wash your face
Change into clean clothes
Step outside for 5 minutes (balcony, front step, quick walk)
It’s not about thriving. It’s about doing the small things that make you feel just a little more human.
7. App shortcuts folder
Sometimes, we need tech to work for us. Create a folder on your phone with apps that actually support you:
Calm or Headspace for guided breathing
Finch for small, manageable self-care tasks
A comforting Spotify playlist
A crisis line or therapy portal
Label it something soothing like “Breathe” or “Support,” so you don’t scroll past it.
Finally: Save it where you can find it
Write it out. Keep it in your phone notes or as a screenshot on your home screen. Stick it on your fridge. Wherever you’ll see it when you need it most.
Creating a wobble plan doesn’t mean you expect to fail. It means you’re supporting yourself when life inevitably gets wobbly.
Do you have a wobble plan? And if not, what would you include in yours?
