Creating a Mental Health Crisis Plan

If you’ve had a mental health scare like I have, or even if you haven’t, you may want to consider creating a crisis plan that details what to do if a crisis occurs and how to prevent a crisis from happening in the first place. I only recently created one for my loved ones and myself. Thankfully, I have not found myself in another crisis situation since being released from the hospital in 2017.

In my crisis plan, I listed symptoms and warning signs that indicate I am either manic or depressed – or that I am about to enter either of those states. Some of those symptoms include: high anxiety, not eating, not sleeping, or sleeping too much. You may also want to include your triggers, whether that is a person, extreme stress, or something else.

The next thing I did was write ways that I myself can prevent a crisis, like take my meds consistently, track my moods, and communicate my feelings. All of these things help my loved ones know how they can care for me when I am exhibiting bipolar symptoms. For example, if I am taking my medication as directed yet my moods are unstable, my support system can help me recognize my behaviors and then encourage me to contact my mental health providers so that my treatment plan can be adjusted accordingly.

In my crisis plan, I ask my loved ones for their patience and understanding and to be available to listen to me. A big way that my loved ones can care for me is by offering words of encouragement, as words of affirmation is my top love language. For me, genuine and heartfelt words have the power to change the way I think about a situation (I have a thinking personality type) and subsequently how I feel about a situation. Taking the love languages test and a personality test may help you help your loved ones love you the way that you need to be loved too.

In the event that a crisis does occur, I included my preferred treatment facility in my plan. I also listed my emergency contacts and mental health providers, i.e. my therapist and nurse practitioner. You may also want to list people not to contact in the case of an emergency if this is applicable to you.

And finally, my crisis plan includes ways that my support team can reduce risky behaviors once I am already in crisis. I have a history of driving recklessly and calling/texting senselessly when I am having a severe manic episode, so I have told my loved ones to lock the doors, take the keys, and take the phone.

It is important to note that this crisis plan should be made when you are emotionally and mentally well. Don’t be afraid to ask people you trust for help identifying your triggers and symptoms or for ways they can care for you or even ways you can care for yourself. Make it a team effort!

My crisis plan is a living document. As I think of things to add (or remove), I will do so and inform my support system of any updates. I hope that this post has been helpful for you as either a person living with a mental health disorder or as a loved one of someone living with a mental health disorder. Leave any comments below.

Signed,

Lai