Mental health emergencies can happen unexpectedly. Having a plan in place can make a significant difference in managing the situation effectively. Whether you’re supporting someone else or acting proactively for your own mental health, creating a mental health crisis plan provides clarity, support, and safety for emergency situations. Below is a comprehensive guide that details what a mental health crisis plan is, its importance, and what information to include.
What is a Mental Health Crisis Plan?
A mental health emergency plan is a plan of action that’s made before a crisis occurs. Anyone can create this type of plan by putting together a list of resources, information, and directions. This can make a huge difference in how the situation is handled, as it’s often difficult to make decisions or think logically when you’re in distress. And, if you have specific things that you would like done, such as calling a certain person, these instructions can alert others on what they need to do to keep you safe.
Writing Out a Mental Health Emergency Plan
Identify Triggers and Warning Signs
The first step in creating a wellness plan is to identify the triggers and warning signs that may indicate a crisis is developing. This can vary widely from person to person, which is why your specific triggers should be noted. Some common warning signs that you and your family can watch for are:
- Sudden changes in mood or behavior
- Excessive worrying or fear
- Thoughts of self-harm or suicide
- Withdrawing from social interactions
- Increased feelings of hopelessness or worthlessness
- Changes in sleep patterns or appetite
- Difficulty concentrating or making decisions
- Overusing substances
- Trouble perceiving reality
List Emergency Contacts
In the event of a mental health emergency, it’s crucial to have a list of emergency contacts readily available. This list should include the contact information for your primary care provider, therapist or counselor, and trusted friends or family. Also include national and local mental health crisis hotline numbers, such as the National Suicide Prevention Lifeline (988) or the Crisis Text Line (text HOME to 741741). Having these numbers on hand ensures that help is just a phone call or text away.
Share Best Coping Strategies
A coping strategy plan includes techniques and activities that can help manage stress and anxiety during a mental health crisis. If you've been in treatment for a mental health or substance use disorder, you may have already learned some new coping strategies that work for you. If you haven’t, explore some now. Common coping strategies might include breathing exercises, distraction techniques like listening to music, grounding techniques like focusing on the five senses, and physical activity.
Outline a Safety Plan
A safety plan is crucial if there is a risk of self-harm or suicide. This plan should include safe spaces—places where you feel safe during a crisis—and potential hazards that should be removed or secured. For instance, you may have a friend’s house or public park you like to go to, as well as request that knives and other sharp objects be removed.
Prepare a List of Medications
It’s helpful to have a list of medications in the event of an emergency. Write down your current list of medications, their dosage, and any other relevant information. This can help loved ones and healthcare providers make informed decisions regarding your care. Also note any recent hospitalizations or known allergies, as these could impact your treatment plan.
Update the List Regularly
Like other types of plans, a mental health emergency plan should be updated regularly to reflect your latest needs. If there’s a change to your medication list or a new coping strategy like yoga that’s working, you’ll want to include this in your plan. Keep a copy on your computer so that you can update the plan easily and print off new copies.
Mental Health Recovery in Easton, PA
Recovery Cove treats mental health disorders and co-occurring substance use disorders in a supportive setting. We have a specialized mental health treatment program that includes outpatient care for individuals experiencing depression, anxiety, post-traumatic stress disorder, and other mental health conditions. A crisis emergency plan is an excellent tool that ensures individuals stay safe when they need it the most. To learn more about our programs and how they can support your mental health recovery, contact us today at 484-549-COVE.
