Thinking about the ‘worst-case scenario’ isn’t generally a pleasant activity, but it could give you the reassurance you need to proceed with confidence
Planning for a mental health crisis might feel daunting, and it’s important not to get stuck in a negative spiral. But some gentle preparation can be reassuring, helping us to think about what we can do to better support ourselves, or what help we might need from others.
We all have moments when we feel like life is overwhelming, and we need a reset button to start afresh. When you have a mental illness, there can be times when you can find yourself unravelling to the point where you may look to harm yourself, experience suicidal thoughts, or be unsure of whether you are able to keep yourself safe.
Sometimes, when we’re very ill, we can’t express our wants and needs, so having a plan lets the people around us know what to do in times of crisis. Planning before things get rough means you’ll have the right help and support ready to go, which gives you and your loved ones peace of mind.
Planning for difficult times is vital if you live with a long-term mental illness. Your crisis plan should be personalised, so it fits your needs. Here are a few things we can do ourselves to prepare for the future.
Before a crisis hits
Talk to your doctor about treatment options and support in your area, and create a list of what’s available, along with important numbers and opening times for services.
You can also research local or online support groups, and peer support services. People with similar experiences can still offer a different perspective, and can share their insights, as well as advice and coping strategies.
It can also be helpful to put together a box with items you find comforting. Fill it with things that distract your mind from negative thoughts, like your favourite book, movie, and mementoes that remind you of happier times. Together, this prep work will enable you to have support to hand as times get tough.
Make a plan with the people closest to you
When a crisis happens, often loved ones want to do anything in their power to help – but they may be unsure exactly what that is, or what you specifically need. This is why it can be vital to make informal plans with your loved ones, so they clearly understand the next steps and ways they can support you best. Talk it through together, write down what you’ve decided, and ensure everyone has a copy.
The plan should include contact details for your doctor and community support team if you’re too unwell to reach out directly. Let them know what treatments you’d prefer, and which you do not want, which can help them to speak up on your behalf. You should also include how you want them to help you – so add examples of what you will find helpful and what they shouldn’t do, which could be things to say, distractions, activities, etc.
You might want to choose someone you trust to advocate for you to doctors and other professionals, to ensure your needs are met. They can express your views and wishes, and stand up for your rights. It can also be helpful to let your loved ones know what to look out for be