Create A Crisis Plan - It May Save Your Life

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Create A Crisis Plan
- Ch: 3.6 of How To Get Your Sh!t Together -

“Hope for the best. Plan for the Worst.”  – Lee Child

When I am in a good place mentally, I feel like I will always be in a good place. The hope for a clean future, one that is free of depression, anxiety, self-harm and suicidal thoughts is intoxicating. However, I know that no matter how good I am feeling, I will eventually go through another dark period. It has happened before and will surely happen again. This isn’t to say that I can’t improve myself over the long term, rather I am simply recognising the fact that mental states don’t last.

‘This too shall pass’, applies to both negative and positive states of mind, life circumstances and fortunes.

Acknowledging this fact has enabled me to create and implement one of the most important fail safes relating to my mental health – a crisis plan. A crisis plan is a document that states what should be done to assist you, and by who, in the event of a significant downswing in your mental state.

A crisis plan should be created when you are in a good mental state. This will help to ensure that you are acting in your own best interests, and have chosen a well thought out approach to your care.

The format and content of your actual crisis plan will vary based on a number of personal circumstances. These include your mental illnesses, relationships, medications, living situation, age and prior history. Depending on the severity of the condition, some people may only need to have a plan in place for them alone to take action. Others may need to include the support and services of family, friends and professionals.

It could be as simple as writing a document stating that when they notice the warning signs of an incoming mental affliction, that they will take some specific action to guard their mental state.

A crisis plan may include a reminder to take specific medications or perform other prescribed activities. It could also include a suggestion to contact a therapist or related services for support and advice. It could also include the suggestion that they will contact emergency services if they are concerned for their own safety.

A crisis plan could also be very detailed and specific. These may need to involve friends and family in its creation and implementation. For example, during a severe mental affliction, some people will not have the self-awareness required to seek the assistance that they need – they may require the people around them to take the initial action if those people see them beginning to decline. For these people, the crisis plan would explicitly state what their warning signs are, and where the line is that will trigger the friends or family members to initiate the crisis plan. It will also outline who they want to assist them, and in what capacity, as well as state who they do not want involved (or even notified) of the implementation of the crisis plan.

At www.mentalhealthrecovery.com/info-center/crisis-plan you can access comprehensive instructions on how to set up a crisis plan, as well as find an amazing printable document that you can use as a template to creating your own crisis plan should you need it.

I have found that the idea of a step by step approach to handling a mental crisis to be very comforting. During a crisis, my ability to make decisions with any level of competency or confidence is all but non-existent. Having a clearly worded step by step approach to handling my mental health during a crisis has helped me numerous times.

My Crisis Plan

This plan is to be implemented when:

- I notice a significant fall in functionality, significant changes in mood or experiences, start having thoughts of suicide or self-harm, commit an act of self-harm: cutting, burning, vomiting, hitting, or begin craving intoxication.

- My partner insists upon it, based on her judgement of my mental state and functionality.

- Family, friends, work colleges or training partners suggest that I am not in a good place mentally.

 Then I will take the following actions, until the crisis is resolved:

1) Complete my ‘Mental Health Checklist’
2) Talk to partner about issue, and ask for her support, advice and guidance.
3) Take time off work, training or social commitments where needed.
4) Contact my psychologist to book and have an appointment.
5) Talk in online and phone based support groups.
6) Contact crisis emergency teams.
7) Contact emergency services.

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TAKE ACTION

Create your own crisis plan.

This is an important document, so take some time to consider what you want to have included and who you would like to be informed about it, as well as who should be involved in its creation. Your crisis plan can be changed or adapted whenever you feel necessary – provided you are in a good mental state, and that everyone involved is notified of the change.

You can include whatever you need to include here. It could lay out specific instructions to remove all alcohol and sharp utensils from the house (if you feel that you may be tempted to self-harm). Or it could include the creation and use of a ‘memory box’ a collection of letters and items that trigger positive memories.

This is your plan and should involve a course of action that best suits your specific needs.

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Frequently Asked Questions
Q) I wouldn’t know where to begin with a crisis plan. How could I possibly know what I will want or need during a mental health emergency?

A) You won’t, but based on past experiences you will have some idea about what happens when you are experiencing a mental health emergency and can use that as a starting point.

I would strongly suggest that you approach your psychologist as well as any partners, friends or relatives that know you well. They will be able to provide you with support and guidance as to your warning signs, as well as potential options for support and treatment.

Resources
Online Crisis Plan (website): www.mentalhealthrecovery.com/info-center/crisis-plan

Summary
A crisis plan outlines what you would like to occur when you are going through a mental health emergency It acts as a trigger for action that when implemented, takes you through the steps necessary to get the help that you may need.