Sometimes life throws you a curveball and you’re forced to deal with situations you typically would not have to. Dealing with a mental health crisis might be difficult, but if you’re prepared with a mental health crisis plan, navigating the uncomfortable situation will be much easier.
A mental health crisis plan is a customized plan that helps establish your current state of mind, what you need when you’re experiencing a crisis, the people involved in your care, any necessary treatment/medications and any other details that would be needed to support you during your crisis.
In this article we’ll outline what a mental health crisis plan might look like and examples of each item included in the plan.
Writing it all out and having easy access to it (perhaps a file on your phone or computer) will make it easier to follow through with your plan. Especially if a couple of trusted others have access to it as well.
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Warning Signs of Poor Mental Health
When you first start experiencing mental health issues, it’s important to do your best to recognize the warning signs of when a crisis is about to occur.
The mental health crisis will vary per individual so don’t try to compare yourself to others unless someone you know has very similar experiences, triggers or emotional health.
Take note of how you’re feeling as your crisis is starting. Are you a little anxious to start? Maybe you seem extremely irritable and every little thing annoys you.
Keeping tabs on your triggers, warning signs and what your experiences are as the crisis is developing will help prepare you. It will also help you navigate the crisis to the best of your ability.
Identifying the Severity of Your Crisis
Your mental health experience is unique to you. Only you can determine the severity of your experiences and what your crisis is going to be like.
Watching the warning signs to be able to determine the severity of your crisis will help prepare you for the incoming crisis.
What are you feeling compared to previous crisis experiences? What is going on around you? Are you aware of your environment or are you “spaced out”?
Recognizing your level of awareness will keep you safe and ensure the most comfortable experience for you.
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People Involved in Your Aid
It’s important to have a list of the people you may want involved in your personal mental health crisis plan.
Having their names and contact information listed will make it easy for others to get you the help you need if you’re unable to contact someone yourself.
It’s a good idea to list out specifically who you want help or support from. You may also want to list certain people that you DO NOT want to be contacted or receive help from.
If you do have certain people helping you during your crisis, make sure you list out the responsibilities of each. Be specific about who is allowed to do what during your crisis.
Personal Coping Mechanisms
There are several coping mechanisms and supportive programs that you can implement into your mental health crisis. Here is a list of examples…
Journaling
- Journaling about what you’re feeling can be therapeutic and validating. It can help relive anxiety and stress as well. Some people like to journal about what their current mental health experience is which helps put it in perspective and sort our feelings as well.
Anxiety Support
- If you experience anxiety on any level, being proactive about eliminating it can significantly help lessen the intensity of your mental health crisis experiences. Talking to a professional counselor, enroll in a helpful program such as Panic Away or try anxiety reducing products such as self massagers or the popular Mosaic Weighted Blankets and/or Accessories.
Meditation
- Meditation can be practices in a variety of ways. You can candle gaze, focus on your breathing, stare out a window, or can sit still with your eyes closed and control your thoughts or otherwise. Meditation is about clearing your thoughts and being present. Anything you can do to calm your mind will be beneficial during a crisis.
A Favorite Exercise or Activity
- Exercise is a great way to care for your mind. If you’re unable yo get a good workout in, any other activity that brings you joy will be just as beneficial. Dancing, painting, hiking or sitting by water and enjoying the view somewhere can be a great way to be proactive about combating your negative mental/emotional health experience.
Affirmations
- Talk yourself up! Even if you feel guilty or shameful, during your crisis, you deserve to feel supported and loved. Especially by yourself. List out 5 things that you love or are proud of yourself for doing/being. Stand in front of mirror and simply tell yourself you love you if nothing else comes to mind. Building yourself up starts with you. Practicing this outside of your mental health crisis will help establish better self-esteem as well.
Medications
- If you’re taking medications to help with your mental illness(es), make sure you list which ones you should (and should not) be taking during your crisis.
Relaxation Methods
- When you think of the perfect relaxing day, what are you doing? Perhaps a massage? Maybe watching your favorite movie for the millionth time? Make a list of the items, situations and places where you feel the safests and most relaxed. What ever gets you relaxed and makes you feel comfortable and safe is what your go-to activities should be.
List Reasons for Living
- It may seem bleak, but sometimes when you’re in a dark place, you might have a hard time thinking of reasons to keep going. When you’re NOT experiencing a crisis, write down a handful of things you’re excited to be alive for. Make sure this list is kept with your mental health crisis plan so you can see them whenever you need to. Remembering what you’re grateful for in life and what makes your life worth living will help pick you up a little when you’re struggling mentally.
Review Your Goals
- Keep a list of the things you’re passionate about and review them if it helps. By being aware of what you want in life you’re reminding yourself that you’re in control of your life and have the ability to achieve amazing things. Again, sometimes goal setting or reviewing goals will not help some people suffering during a crisis. Be aware of how it makes you feel. If looking at goals during a crisis causes more stress and anxiety, don’t do it.
Signs that Your Crisis is Subsiding
Take note of what you are feeling as the crisis is ending. How can you tell that it’s winding down? What are the specific symptoms? Do you always have certain thoughts or feelings that can help you identify that it’s coming to an end? Perhaps changes in appetite, mood or enthusiasm? Self awareness is so important especially when you’re experiencing a mental health crisis.
I hope this article inspired you to take action and create a mental health crisis plan of your own! Doing small actions like this for yourself an go a long way in helping ease the crisis you’re experiencing.
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