1. Write down a common trigger that brings you negative emotions. This will be different for everyone. For example, maybe you often fight with your parents.

2. Write down what emotions you commonly experience in these situations and what actions you usually take.

3. Practice awareness of when distressing situations occur and try to name them when they come. For example, "I notice I'm feeling angry and upset after fighting with my parents."

4. Write down words of encouragement you can tell yourself and actions you can take in these situations. Acting against your action urges in times of distress is often helpful. For example, if you're feeling angry and want to lash out, an action you could take is leaving the situation and not saying anything. If you're depressed and want to stay in bed, you could force yourself to go out and eat somewhere. Remind yourself that these situations are temporary. 

5. If you can control the distressing situation, write out steps you can do to problem-solve and rectify the situation. Remember though that not all problems have an immediate solution.

6. Plan out how to reach out. Make a list of people who you know you can reach out to when you're in distress. You might want to include their phone numbers. However, remember that not everyone will be free at the time you are in distress.

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While an action plan for distress may be helpful, if these situations cause extreme emotions (such as suicidal thoughts) you should reach out for help and talk to a mental health professional or a family member. If you're in school, reach out to your school's counseling department.