I hear your frustration and disappointment about your session.

I think having the crisis plan in writing is smart. Sometimes in a crisis people are so upset they forget what to do. Also, having it in writing makes makes you more likely to remember it and to use it.

It is hard for me to reach out to people too, and ask for help when I need it. It is good you are aware of that - keep working on it and practicing and it will become easier.