The pain of a mental health crisis is difficult to escape. When it feels like everything has come crashing down, it’s hard to find a way out of the rubble. One way to successfully come back from or prevent a crisis or relapse is to create a plan of action that serves as a guide to wellness. 

 

A Balanced Support System

 

Choose the people you would like to assist with finding your path back to recovery, making sure they are dependable and available. Such people can be relatives, friends, or clinicians such as therapists, peer support specialists, social workers, and psychiatrists. Depending on the severity and results of the crisis, there are various tasks they may be responsible for.

 

Sometimes all you need is emotional support. Think of people who will:

• Ground or redirect you
• Support you
• Listen to you
• Make you laugh
• Help you

 

If you go into a hospital or crisis home or need time off work, you might need someone to:

• Take care of pets
• Pay bills
• Contact your workplace

 

While choosing people to support you during a mental health crisis, bear in mind what you can and cannot expect from them. For example, your brother might be a great candidate to take care of your home or feed your dog. This would make him an asset to your team. However, he might not be equipped to provide the best emotional support. Diversify your team according to those who can provide well-balanced care and support; don’t expect one person to do everything for you. Include a list in your wellness plan of three to five people to be a part of your support team. 

 

Have a safe place to go when you are in crisis and include contract information in your plan. If you can’t find peace or be safe at home, your safe place could be the home of a friend or family member, an institution or hospital, a partial hospitalization program, or a crisis home. 

 

Taking Action

 

Daily activities such as taking medication as directed, reaching out to others, eating well, and maintaining good sleep hygiene are essential to continue while in crisis. Keep a list of these in your plan, also listing activities you do on a regular basis to stay healthy such as exercise, writing, art, and hobbies. 

Other actions include those that are helpful when you are triggered or while in crisis. Mindfulness activities such as deep breathing, yoga, and meditation are helpful, as are listening to music, praying, and following other spiritual practices. 

 

Managing Triggers and Warning Signs

 

Keep a list and be aware of potential triggers and consider how you will react to them. This can prevent a lot of distress. You might have to avoid situations. Examples include:

 

• Arguments or conflict
• Interacting with certain people
• Events, such as those with large crowds.

 

Positively responding to triggers can also help you to avoid a crisis. 

 

Other courses of action after being triggered include:

 

• Making an appointment with a doctor, psychiatrist, or therapist. 
• Taking the day off work
• Engaging in self-care activities, such as taking a warm bath or preparing and eating a good meal. 

 

Interests and activities can be a part of your wellness toolbox as another list to include in your plan. It’s important to keep track of early warning signs of your symptoms. If you notice signs of depression, anxiety, or other conditions you experience during a crisis, note this and take action to alleviate symptoms early on. Take good care of yourself at times like this and find someone on your support team to talk to. Consult your list of activities that alleviate symptoms for ideas of how to cope. 

 

Hopes and Dreams

 

Working toward goals can be a healthy distraction from triggers and symptoms that lead to a mental health crisis. List some hopes, dreams, and goals that would improve your life. Such goals could be based on work, relationships, spirituality, education, or any area you wish to make better. Next to each goal, describe how you can make it a reality. You can also make a plan to use in reaching each goal.

 

Making a Plan

 

The best time to compose a wellness plan is when you feel positive and are open to entertaining the idea of getting help during hard times. Work with members of your support team to make a worksheet that includes the following subjects, and fill in the blanks:

 

• Support team: duties, responsibilities, areas of expertise, and contact information
• Safe places to go
• Activities that help maintain your mental health
• Symptoms and early warning signs you experience while heading into a crisis
• Positive actions you can take while experiencing early warning signs of a crisis
• Ways to avoid triggers and avert symptoms
• Hopes, dreams, goals, and how to bring them to reality

Share your plan with your support team and other interested parties.

 

When symptoms associated with a mental health crisis begin, it is difficult to motivate yourself to counteract them. We might feel frozen and unable to escape our feelings. But it’s harder in the long run if we allow symptoms or feelings to snowball into a crisis or relapse. Call before you fall by reaching out to a member of your support team and letting them know what is going on. Talk to a therapist or counselor. Engage in healthy activities. Know your triggers and avoid situations in which symptoms might arise. Be optimistic about your future. Create goals to work toward. By recording all of this in your wellness plan and referring to it when symptoms arise, you will have several lines of defense against a crisis. Achieve Concierge specializes in a holistic, collaborative approach to treating a variety of mental health conditions. Please call (858) 221-0344 today to learn more.