Maybe a list of things to do, another list of distractions for when you can't focus on those things, and a separate list of safe places you can go to (including virtual 'places' like here), and another list of people you can contact with their details, ranging from just somebody to hang out with through to whatever appropriate professionals, Sams etc. Plus Foaly's idea of looking after yourself treats is a good one too.
Hope it goes okay xx