How to Build a Mental Health Emergency Plan

By Your Health Magazine

Your Health Magazine

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How to Build a Mental Health Emergency Plan

If you live with a mental health condition, preparing for a potential crisis can be one of the most empowering steps you take. A mental health emergency plan, also known as a crisis intervention plan, gives you structure, clarity, and a sense of control during overwhelming moments.

Whether you live with a mental health condition or support someone who does, creating a structured mental health crisis plan ensures you are prepared when unexpected challenges arise. Mental health emergencies could range from depression, psychosis, or even self-harm. A written strategy gives you and your support team a clear roadmap for responding effectively and safely during a crisis.

This guide walks you through creating a comprehensive mental health crisis plan, including key components such as a safety plan, personalized coping strategies, and a list of resources to turn to during times of distress.

Why You Need a Mental Health Crisis Intervention Plan

A mental health crisis plan is a vital resource that helps you or someone else intervene in emergencies. When symptoms of depression, anger, agitation, or psychosis escalate, having a clear strategy can help regain control. Without a plan, it’s much harder to recognize warning signs and act quickly.

For example, if you have a history of self-harm or violence, outlining coping skills and support contacts can prevent dangerous outcomes. Similarly, a joint crisis plan created with a mental health professional ensures your needs are met even if you can’t advocate for yourself.

Steps to Create Your Mental Health Emergency Plan

Step 1: Define Your Warning Signs and Triggers

Before a crisis, you must prepare by identifying signs of distress. These could include:

●      Mood swings or increased irritability

●      Difficulty thinking clearly or making decisions

●      Past behaviors like alcohol abuse or withdrawal

●      Feelings of hopelessness or extreme turmoil

Track Your Stressors

Start by identifying the triggers that could spark a mental health crisis. These might comprise of relationship conflicts, financial worries, or work pressures. Note what situations make you feel unstable so you can outline strategies to manage them.

Step 2: Build Your Support Team

You don’t have to face a crisis alone; a strong support network is necessary for maintaining stability. They include:

●      A trusted friend

●      A family member

●      Your therapist

●      Mental health professionals

Clearly state each person’s role, such as who to call for a chat or who can act on your behalf in an emergency.

Include a Crisis Hotline

A crisis helpline is a crucial resource for immediate support, like the National Suicide Prevention Lifeline. These services provide 24/7 access to trained professionals who can help you manage intense feelings or thoughts of self-harm. Knowing you have local support can be helpful in the long run.

Step 3: Develop Coping Skills and Wellness Tools

Coping skills are techniques that help you stay stable during stressful times. Write down strategies that work for you, such as:

●      Deep breathing or grounding exercises

●      Calling a friend or using a chat service for connection

●      Going to a safe space, like a friend’s house

Create a Safety Plan for High-Risk Situations

A safety plan is a key component of your emergency response plan, focusing on preventing suicidal thoughts if you have a history of self-harm. Highlight steps like:

1. Removing access to harmful objects
2. Contacting your care team
3. Visiting a hospital if needed

Step 4: Draft a Psychiatric Advance Directive

A psychiatric advance directive is a legal document that specifies your preferences for treatment during a crisis. It details:

●      Which medications you prefer

●      Who should make decisions for you

●      Your consent to access mental health resources

Completing this document ensures your wishes are respected, even if you cannot communicate them during a crisis.

Collaborating on a Joint Crisis Plan

A joint crisis plan is a psychiatric advance statement or guide formulated before a crisis that describes how to identify and manage a mental health crisis. Consider creating such a crisis plan with your therapist.

This collaborative approach involves discussing your needs and preferences to develop a comprehensive plan. Patients who involve their care team often feel more confident in their plan’s effectiveness, as it reflects both personal insights and professional expertise.

Step 5: Establish a Post-Crisis Plan

An aftercare plan helps you recover and regain stability after a mental health crisis. Draft steps like:

●      Scheduling a follow-up with your therapist

●      Resuming grounding exercises like yoga

●      Reconnecting with loved ones

For example, you might decide to avoid alcohol or high-stress situations for a while. This plan is critical for rebuilding your mental health and preventing future crises.

Putting Your Plan in Writing

Pen down every detail of your mental health crisis plan, from triggers to care team contacts. Use clear, concise language to ensure it’s easy to understand during a crisis.

Keep a digital copy on your phone and a physical copy in a safe place, like with a friend or a loved one. Regularly review and update your plan to reflect changes in your mental health or circumstances.

The Power of Preparation

Creating a mental health crisis plan is a proactive way to deal with the unpredictability of mental illness. It’s a valuable tool that helps you pinpoint warning signs, access resources, and maintain control during difficult times.

By putting in the effort to anticipate, you’re not just planning for fires; you’re building a safety net that can make a big difference if a crisis occurs.

Why a Mental Health Crisis Plan Matters

A well-crafted crisis intervention strategy can be the difference between feeling helpless and being empowered. It gives patients a clear path to follow, reducing stress and confusion during a crisis. Knowing you have a plan can also boost your confidence, helping you face challenges with greater resilience.

Taking Ownership of Your Mental Health

Building a mental health crisis plan is a crucial step in managing your mental health. By defining your triggers, assembling a support team, and describing coping mechanisms, you create a roadmap for navigating the most challenging times.

Constantly review and revise the plan to ensure its effectiveness by assessing its strengths and weaknesses. Facing a mental health crisis doesn’t have to be overwhelming. Start today by writing down your thoughts on paper and taking charge of your mental health with this crucial tool.