Information is useless without action. When a physical health crisis strikes, your brain will be overloaded. This checklist converts anxiety into a series of manageable missions. Print it out and work through it, so you’re ready before the emergency arrives.

Disclaimer: The information provided in this article is for general informational and educational purposes only. It is not intended as, and should not be considered, medical advice. Always consult a qualified healthcare professional for your specific medical needs.

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Mission 1: Establish your health baseline

Your goal: create a single, comprehensive document with all your vital health information.

• Create your personal health profile:
  • List personal info: full name, date of birth, blood type.
  • List medical team: names and phone numbers for your PCP, specialists, dentist, and pharmacy.
  • List emergency contacts: at least two trusted people with their phone numbers.
  • Create a medication list: drug name, dosage, frequency, and reason for taking.
  • List allergies: medications, food, and environmental, with the specific reaction.
  • List chronic conditions with the approximate date of diagnosis.
  • Document significant medical history: surgeries, illnesses, and injuries with dates.
  • Record key health metrics: blood pressure, heart rate, cholesterol, and A1c.
  • Record vaccination history.
  • Record health insurance details: company, policy number, group number.
• Gather your information:
  • Schedule your annual physical and go prepared with questions.
  • Log in to your patient portal to download lab results and medication lists.
  • Formally request any historical medical records you need.
  • Discuss your family health history with close relatives.

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Mission 2: Build your home medical kit

Your goal: assemble a well-organized kit to handle common injuries and illnesses at home.

• Select a durable, organized container (tackle box or dedicated EMT bag).
• Stock wound & trauma supplies:
  • Antiseptic wipes, saline wound wash.
  • Gauze pads/rolls, abdominal (ABD) pads.
  • Adhesive bandages (variety pack), butterfly closures.
  • Medical tape, moleskin, burn dressings, trauma shears.
• Stock over-the-counter (OTC) medications:
  • Pain/fever reducers (ibuprofen, acetaminophen).
  • Allergy relief (diphenhydramine/Benadryl, loratadine/Claritin).
  • Stomach/GI medications (loperamide/Imodium, antacids).
  • Topical creams (hydrocortisone, antibiotic ointment).
• Stock tools & instruments:
  • Fine-tipped tweezers, digital thermometer, nitrile gloves, CPR mask.
  • Elastic (ACE) bandage, triangular bandage.
  • A printed, up-to-date first-aid manual.
• Add personal & specialized items:
  • A 30-day supply of all personal prescription medications.
  • EpiPens, inhalers, or diabetic supplies as needed.
• Set a recurring 6-month reminder to check expiration dates and restock.

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Mission 3: Learn lifesaving skills

Your goal: gain the confidence and competence to act effectively in a medical emergency.

• Enroll in a certified “first aid/CPR/AED” course (American Red Cross or American Heart Association).
• Learn to assess a scene for safety and a patient for responsiveness.
• Learn to treat the “Big Three” life threats: severe bleeding, choking, and sudden cardiac arrest.
• Learn to manage common injuries like burns, sprains, and fractures.
• Learn to recognize major medical events like stroke (F.A.S.T.), seizure, and severe allergic reaction.
• Download the official “First Aid: American Red Cross” app for quick reference.
• Set a calendar reminder to get recertified every two years.

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Mission 4: Create your maintenance & communication plan

Your goal: build long-term health resilience and ensure you can get help in a crisis.

• Develop a health maintenance routine:
  • Focus on a consistent, healthy diet and proper hydration.
  • Incorporate regular movement (cardio, strength, and flexibility).
  • Prioritize 7 to 9 hours of quality sleep per night.
  • Regularly practice a stress management technique that works for you.
• Set up emergency communication methods:
  • Wear a medical ID bracelet if you have a critical health condition.
  • Set up the “Medical ID / In Case of Emergency (ICE)” feature on your smartphone.
  • Create a “Vial of Life”, a copy of your health profile in a baggie in your fridge, with a sticker on your front door.
• Build your support network:
  • Identify your Tier 1 (inner circle) and Tier 2 (local backup) support people.
  • Have “the talk”: give your Tier 1 support a copy of your health profile and discuss your wishes.
  • Provide your Tier 2 support with the contact info for your Tier 1 support.