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Guest ~Sammi~

Crisis Plan? Do You Have One?

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Guest ~Sammi~

Hi everyone,

I thought that this might be useful to many of our members. I know that for me personally this kind of crisis plan came to my rescue on more than a couple of occasions when I was facing those tough despairing and bleak times. Please feel free to copy and adapt the plan to suit your own needs and refer back to it as times seem to get a little rough for you.

MY CRISIS PLAN

Name:

Date:

This plan has been written by myself for my own use and will also be made available to family / friends and care givers to advise them how to best assist me when I am in crisis.

Advice To Myself:

* Dealing With Crisises Is Apart Of My Recovery

* Crises Are Times For Me To Practice Existing And New Skills

* Try My Crisis Strategies One At A Time

Crisis Strategies:

* Identify My Emotion/s

* Identify Cues/Triggers And Early Warning Signs

* Identify The problem - If Possible Solve The Problem Using Problem Solving Strategies

- Identify the problem EARLY

- What is the problem?

- Brainstorm possible solutions

- Consider each alternative, is it practical, is it effective?

- Choose one or more solutions, list the steps to make it work

- Follow through with the solution

- (Later) Evaluate the entire problem solving process. How effective was it?

*If Anxious And Can't Solve The Problem, Try To Feel Better...for example;

- Use relaxation skills

- Use breathing techniques

- Exercise

- Distract yourself

*If Anxious And Can't Solve The Problem Or Feel Better

- Accept the anxiety (AA Serenity Prayer)

- Remind myself that the anxiety will pass with time

* If Angry And Can't Solve The Problem

- Walk away

- Distract - vigorous exercise, gardening, music

* If Angry And Can't Solve The Problem Or Feel Better

- Accept the anger

- Remind myself the anger will pass with time

- Feeling angry is OK (Depends on what I do with my feelings)

* Put On My Favourite Music

* Watch A DVD

* Do My Self Imagery Of Safety

*Telephone A Safe And Supportive Friend

* If Not Home - Call Another Safe Supportive Person

* Go To The "Safe Place" In My Home I Have Created

* If Daytime Go For A Walk At The Safe Place I Have For Walking

* Take Prescribed Medication (AS DISCUSSED WITH DOCTOR)

* Alternative To Self Harm (ANY mod can give you a list of alternatives to self harm)

* If None Of This Works Just Accept Things For How They Are Now

* Telephone Crisis Service ?? Triage Or Crisis Team.

I hope that this plan is helpful to many of you going through troubled times like it has been for myself.

Hugs always

Sammi

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Guest CariadsCarrot

That's a great plan Sammi. I'll copy that out and put it somewhere to use if that's ok.

Thank you for posting it

Gabe

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Guest ~Sammi~

Gabe and Kat,

I hope you both get some great use out of this kind of plan. Ive used it myself in the past and have seen it used to great effect numerous times. Please anyone who may be interested in the plan please feel free to copy it, and maybe one day in the future you may like to pop back into this thread and let us know how the plan worked in your lives.

hugs to all

Sammi

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Guest Page5

Thanks for posting this. I hadn't thought of making something like this and it's helpful

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Guest sarah_uk

thanks, it took me about a decade to even get someone to give me the number for a crisis team for mental health problems, but did finally get one, hoping to not have to use it, but its reassuring to know its available.

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Guest princesstess

Hi everyone,

I thought that this might be useful to many of our members. I know that for me personally this kind of crisis plan came to my rescue on more than a couple of occasions when I was facing those tough despairing and bleak times. Please feel free to copy and adapt the plan to suit your own needs and refer back to it as times seem to get a little rough for you.

MY CRISIS PLAN

Name:

Date:

This plan has been written by myself for my own use and will also be made available to family / friends and care givers to advise them how to best assist me when I am in crisis.

Advice To Myself:

* Dealing With Crisises Is Apart Of My Recovery

* Crises Are Times For Me To Practice Existing And New Skills

* Try My Crisis Strategies One At A Time

Crisis Strategies:

* Identify My Emotion/s

* Identify Cues/Triggers And Early Warning Signs

* Identify The problem - If Possible Solve The Problem Using Problem Solving Strategies

- Identify the problem EARLY

- What is the problem?

- Brainstorm possible solutions

- Consider each alternative, is it practical, is it effective?

- Choose one or more solutions, list the steps to make it work

- Follow through with the solution

- (Later) Evaluate the entire problem solving process. How effective was it?

*If Anxious And Can't Solve The Problem, Try To Feel Better...for example;

- Use relaxation skills

- Use breathing techniques

- Exercise

- Distract yourself

*If Anxious And Can't Solve The Problem Or Feel Better

- Accept the anxiety (AA Serenity Prayer)

- Remind myself that the anxiety will pass with time

* If Angry And Can't Solve The Problem

- Walk away

- Distract - vigorous exercise, gardening, music

* If Angry And Can't Solve The Problem Or Feel Better

- Accept the anger

- Remind myself the anger will pass with time

- Feeling angry is OK (Depends on what I do with my feelings)

* Put On My Favourite Music

* Watch A DVD

* Do My Self Imagery Of Safety

*Telephone A Safe And Supportive Friend

* If Not Home - Call Another Safe Supportive Person

* Go To The "Safe Place" In My Home I Have Created

* If Daytime Go For A Walk At The Safe Place I Have For Walking

* Take Prescribed Medication (AS DISCUSSED WITH DOCTOR)

* Alternative To Self Harm (ANY mod can give you a list of alternatives to self harm)

* If None Of This Works Just Accept Things For How They Are Now

* Telephone Crisis Service ?? Triage Or Crisis Team.

I hope that this plan is helpful to many of you going through troubled times like it has been for myself.

Hugs always

Sammi

One thing I did, is whenever it really got bad was go to the ER and tell them I was suicidal. They would keep me overnight and a shrink would talk to me. It saved me I am sure from doing something impulsive and permanent

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