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Prepping for a physical health crisis checklist

By The SHTF App Team

The neighbor who found the retired teacher on her kitchen floor did not need to remember anything. She needed to follow a laminated sheet, and the sheet existed because one afternoon of planning had converted anxiety into four missions. 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.

The Readiness Audit

  • Green: Every mission below is checked and the sheet is printed.
  • Yellow: You know most of it but nothing is written down.
  • Red: You are reading this during an event. Start at Mission 1 and work in order.

Caution: The checklist only works if it exists when the power is out. Paper beats apps here, so print it today.

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.

The Takeaway: One document, built from four sources, and it speaks for you when you cannot.

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 and 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 and 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 and 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.

The Takeaway: Four modules, one audit cycle, and a kit that still works on the day you need it.

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.

The Takeaway: Skills are the only preps that weigh nothing and restart hearts.

Mission 4: Create your maintenance and 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.

The Takeaway: The biological shield and the lifeline are the same project: a body worth defending and a voice that defends it when yours is gone.

Scenario Planner (Contingencies)

“I don’t know where to start.” The trap: treating four missions as one giant project and never beginning. The fix: the fifteen-minute rule, tonight’s session covers only Mission 1’s first five boxes, and the rest gets its own evening.

“I finished the missions months ago.” The trap: treating the checklist as a one-time project. The fix: the annual re-run, medications change, kits expire, certifications lapse, so walk the whole sheet once a year on a fixed date.

Next Steps

  1. Print this page today and put it with the health profile, because the plan that exists only on a screen fails with the power.
  2. Work Mission 1 tonight: even the first five boxes produce a document that would change an ER intake conversation.
  3. Fold it into the family plan. A prepared household beats a prepared person, so put these steps in front of everyone who shares your roof. Start with Part 1: The body blueprint.

Originally adapted from public Red Cross and CDC health-preparedness guidance (public domain).