Having a mental health emergency plan is a crucial step in preparing for unexpected crises. Whether you’re creating one for yourself or a loved one, a well-thought-out plan can provide clarity and guidance during challenging moments. Mental health emergencies, such as severe anxiety, panic attacks, or suicidal thoughts, can feel overwhelming, but having a plan in place ensures you know what to do and where to turn for help.
Here are 7 essential steps to create a mental health emergency plan that prioritizes safety, support, and recovery.
1. Identify Warning Signs
The first step in creating a mental health emergency plan is recognizing the warning signs of a crisis. Understanding these signs can help you or others act quickly before the situation escalates.
Common Warning Signs:
- Intense feelings of hopelessness or despair.
- Sudden withdrawal from friends, family, or activities.
- Difficulty concentrating or making decisions.
- Thoughts of self-harm or suicide.
Write down specific behaviors or symptoms that indicate a mental health emergency for yourself or your loved one. This awareness is the foundation of your plan.
2. List Emergency Contacts
Having a list of emergency contacts is essential for quick access to support during a crisis. These contacts should include trusted individuals and professionals who can provide immediate help.
Who to Include:
- Family and friends: People who can offer emotional support and assistance.
- Mental health professionals: Your therapist, psychiatrist, or counselor.
- Crisis hotlines: National or local hotlines, such as the National Suicide Prevention Lifeline (988 in the U.S.).
Keep this list easily accessible, either on your phone or in a printed copy, so you can reach out when needed.
3. Create a Safe Environment
A safe environment is critical during a mental health emergency. Removing potential hazards can help prevent harm and create a calming space.
Steps to Ensure Safety:
- Remove dangerous items: Secure medications, sharp objects, or anything that could be used for self-harm.
- Designate a safe space: Identify a quiet, comfortable area where you or your loved one can feel secure.
- Have calming tools available: Keep items like stress balls, weighted blankets, or soothing music on hand.
A safe environment can help de-escalate a crisis and provide a sense of stability.
4. Develop Coping Strategies
Coping strategies are essential for managing intense emotions during a mental health emergency. These techniques can help reduce stress and provide a sense of control.
Examples of Coping Strategies:
- Deep breathing exercises: Practice slow, controlled breaths to calm the mind and body.
- Grounding techniques: Use the 5-4-3-2-1 method to focus on the present moment.
- Journaling: Write down thoughts and feelings to process emotions.
- Physical activity: Engage in light exercise, such as walking or stretching, to release tension.
Include a list of coping strategies in your plan so they’re easy to reference during a crisis.
5. Outline Steps for Seeking Professional Help
Knowing when and how to seek professional help is a vital part of any mental health emergency plan. This ensures that you or your loved one can access the right resources quickly.
Steps to Include:
- Contact your therapist or psychiatrist: Have their phone number and office hours readily available.
- Visit a crisis center: Identify local mental health clinics or emergency rooms that specialize in mental health care.
- Call a crisis hotline: For immediate support, contact a hotline like the National Suicide Prevention Lifeline (988).
Clearly outline these steps in your plan to avoid confusion during a crisis.
6. Communicate Your Plan with Trusted Individuals
Sharing your mental health emergency plan with trusted individuals ensures they know how to support you during a crisis. This step is especially important if you’re creating the plan for yourself.
How to Share Your Plan:
- Discuss it openly: Talk to family members, friends, or caregivers about your plan.
- Provide a copy: Give a written copy of the plan to those you trust.
- Explain their role: Let them know how they can help, such as contacting professionals or providing emotional support.
Clear communication ensures everyone is on the same page and ready to act if needed.
7. Review and Update Your Plan Regularly
A mental health emergency plan should be a living document that evolves as your needs change. Regularly reviewing and updating your plan ensures it remains effective and relevant.
When to Update Your Plan:
- After a crisis: Reflect on what worked and what didn’t, and make adjustments.
- When circumstances change: Update contact information or coping strategies as needed.
- Periodically: Review your plan every few months to ensure it’s up to date.
Keeping your plan current ensures you’re always prepared for unexpected situations.
Why a Mental Health Emergency Plan Matters
A mental health emergency plan provides clarity and structure during times of crisis, helping you or your loved one feel more secure and supported. By identifying warning signs, listing emergency contacts, and outlining coping strategies, you can take proactive steps to prioritize safety and recovery.
If you need help creating a personalized mental health emergency plan, my private practice in Melrose, MA offers therapy and guidance to support your mental health journey. Visit my services page to learn more about how I can assist you.
External Resources for Mental Health Emergencies:
- National Suicide Prevention Lifeline – Call or text 988 for 24/7 support.
- National Alliance on Mental Illness (NAMI) – Resources for mental health crisis planning and support.
Start creating your mental health emergency plan today to ensure you’re prepared to handle life’s challenges with confidence and care.
