Quick Answer
A PTSD plan between visits lists grounding strategies for flashbacks and panic, people to contact, steps for nights after nightmares, when to contact your clinician, and when to call 988 or 911. Writing it down while you're calm makes it easier to use when symptoms surge.
Understanding PTSD Plan Between Visits
PTSD symptoms often come in waves. A trauma reminder, an anniversary, a news story, poor sleep or a stressful week can bring a surge of flashbacks, nightmares, panic or numbness. In the moment, it can be hard to think clearly. A plan made ahead of time helps. It doesn’t need to be complicated. A single page listing what helps, who to call and when to get emergency help can make a big difference. Many people keep a copy on their phone and another where they sleep. This guide is part of the NY PTSD resource center.
Support is part of the plan. The NYC Health Department‘s 2024 report noted that 988, the Suicide & Crisis Lifeline, offers free, confidential support by call, text or chat any time, with counselors available in over 200 languages by phone. Veterans and service members can press 1 to reach the Veterans Crisis Line. Knowing these options ahead of time means you don’t have to search for them during a crisis. Our guide on PTSD triggered by news coverage covers one common reason symptoms spike.
For New Yorkers, knowing that 988 is available in over 200 languages can make the plan easier to use. The NYC Health Department found that about 945,000 adult New Yorkers, or 14%, had an unmet need for mental health treatment in the past year. Secure video visits from anywhere in New York can make it easier to start trauma care from a place that feels safe.
Grounding during flashbacks, a written crisis plan, and when to call for help are the three parts of this guide.
Writing the plan
A good plan includes your personal warning signs, grounding strategies that work for you, calming activities, people you can contact and their numbers, your clinician’s contact information, and crisis numbers. It can also include reasons for living and things that give you hope. Write it when you’re calm, and review it with your clinician. Update it as you learn what works. Sharing it with someone you trust means they can help you use it.
When to contact the office
Contact your clinician between visits if symptoms are getting steadily worse over several days, nightmares or flashbacks are much more frequent, you’re having trouble with a medication, or you’re drinking or using substances more to cope. These situations usually don’t need emergency care but do need attention. A message or call to the office lets your clinician adjust the plan or schedule an earlier visit.
PTSD Plan Between Visits at a glance
| Situation | Step |
|---|---|
| Flashback or panic | Grounding: 5 senses, feet on floor |
| After a nightmare | Lights on, orient, calming routine |
| Rising distress over days | Contact supports; message the office |
| Thoughts of self-harm | Call or text 988 |
| Immediate danger | Call 911 |
Grounding during flashbacks
Grounding helps bring you back to the present when a flashback, dissociation or panic takes over. Try naming five things you see, four you can touch, three you hear, two you smell and one you taste. Press your feet into the floor, hold something cold or textured, or say out loud where you are and today’s date. Slow breathing with a longer exhale helps calm the body. Practicing these skills when calm makes them easier to use in the moment.
After a nightmare
Waking from a nightmare can leave your heart pounding and your mind still in the dream. Turning on a light, orienting yourself to the room, getting a drink of water and reminding yourself that it was a dream can help. Some people keep a comforting object or a written note by the bed. If you can’t fall back asleep, getting up briefly for something calm often works better than lying there. Frequent nightmares are worth discussing, since treatment can reduce them. Our guides on PTSD triggered by news coverage and PTSD relapse after stopping medication cover related topics.
Between-visit PTSD support for New York patients
The office can be reached between video visits for questions that can’t wait. Visits run by secure video anywhere in New York, while you’re physically in the state. The practice is in-network with Aetna and Cigna; confirm your New York plan with the office, and see self-pay fees on the Good Faith Estimate page.
When to use 988 or 911
Call or text 988 for thoughts of suicide or self-harm, or when you feel overwhelmed and need to talk to someone now. Veterans can press 1. Call 911 if you or someone else is in immediate danger, if you’ve taken an overdose, or if you have a medical emergency. You can also go to the nearest emergency room. It’s always okay to reach out, even if you’re unsure how serious things are.
After a hard stretch
After a spike in symptoms, it helps to review what happened with your clinician. What triggered it? What helped? What would you do differently? This makes the plan stronger. A setback doesn’t erase progress. It’s information that can improve care. Be kind to yourself afterward, and give yourself time to recover before jumping back into full demands.
Key Takeaways
- Grounding skills help during flashbacks and dissociation.
- A written plan is easier to follow when distress is high.
- Know when to contact the office versus emergency services.
- 988 is available by call or text anytime; veterans can press 1.
The Bottom Line
PTSD Plan Between Visits is common and treatable, and careful care can make daily life feel more manageable.
Frequently Asked Questions
What should a PTSD crisis plan include?
A PTSD plan should include your warning signs, grounding strategies that work for you and calming activities. List people you can contact and their numbers, plus your clinician's contact information. Include 988 and 911. Write it when you're calm and keep it easy to find. Review it with your clinician and update it over time.
How can I ground myself during a flashback?
Name five things you see, four you can touch, three you hear, two you smell and one you taste. Press your feet into the floor or hold something cold or textured. Say where you are and today's date out loud. Slow breathing with a longer exhale calms the body. Practice when calm so it's easier in the moment.
What should I do after a nightmare?
Turn on a light and orient yourself to the room. Get a drink of water and remind yourself it was a dream. A comforting object or note by the bed can help. If you can't fall back asleep, get up briefly for something calm. Frequent nightmares are worth discussing with your clinician.
When should I contact my clinician between visits?
Contact your clinician if symptoms are steadily worsening over several days or nightmares and flashbacks are much more frequent. Reach out about medication problems or increased drinking or substance use. These situations usually don't need emergency care but do need attention. Your clinician can adjust the plan. An earlier visit may help.
When does a PTSD flare need 988 or 911?
Call or text 988 for thoughts of suicide or self-harm, or when you need to talk to someone now. Veterans can press 1. Call 911 if anyone is in immediate danger, after an overdose or in a medical emergency. You can also go to the nearest emergency room. It's always okay to reach out.
Can I get PTSD support between video visits in New York?
Yes, the office can be reached between secure video visits for questions that can't wait. You need to be physically in New York during each visit. Earlier appointments can be scheduled if symptoms worsen. The practice is in-network with Aetna and Cigna; confirm your New York plan with the office. For emergencies, call 911, and for crisis support, call or text 988.
Where to go from here
- Right now, if you're not safe
- Call or text 988, or call 911.
- If you'd like an evaluation
- See how scheduling and telehealth work on the new patient page.
- If you want to keep reading
- Return to our PTSD care hub for New York adults for more guides. For more help preparing and finding care, see NIMH’s tips for talking with your health care provider and FindTreatment.gov.
How We Reviewed This Page
Written by Steven Lockhart of Health Marketing Group and clinically reviewed by Gabriella I. Farkas, MD PhD, a board-certified psychiatrist. Clinical information comes from the sources listed below, and the page is reviewed every 180 days or when guidance changes.
What’s new: September 29, 2026. Page published.
References
- NYC Health Department. The State of Mental Health of New Yorkers (2024). https://www.nyc.gov/assets/doh/downloads/pdf/mh/state-of-mental-health-new-yorkers.pdf
- 988 Suicide & Crisis Lifeline. https://988lifeline.org/
- Tips for talking with your health care provider. https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider
- FindTreatment.gov. https://findtreatment.gov/