How to Create a Safety Plan for Mental Health Emergencies?
When faced with a mental health emergency, having a safety plan in place can make a significant difference in ensuring the well-being of yourself or a loved one.
This guide will dive into the importance of creating a safety plan for mental health emergencies and provide a comprehensive guide on how to develop one.
Understanding Mental Health Crisis
Before diving into creating a safety plan, it is essential to understand what constitutes a mental health emergency. Mental health emergencies can encompass a wide range of situations, including suicidal ideation, self-harm, severe anxiety or panic attacks, psychotic episodes, and substance abuse crises. These emergencies can be incredibly distressing and overwhelming for both the individual experiencing them and those around them.
The Importance of a Safety Plan
A safety plan is a personalized, proactive strategy designed to help individuals navigate mental health emergencies effectively. Having a safety plan in place can provide a sense of control and empowerment during moments of crisis. It can also serve as a valuable resource for friends, family members, or healthcare providers who may need to intervene during an emergency.
Creating a Safety Plan
Creating a safety plan involves several key steps that are tailored to the individual’s unique needs and circumstances. Here is a comprehensive guide on how to develop a safety plan for mental health emergencies:
1. Identify Warning Signs
Recognize the thoughts, feelings, or behaviors that indicate a mental health crisis might be developing.
Example Warning Signs:
• Increased anxiety or agitation
• Withdrawal from social activities
• Drastic mood swings
• Feeling hopeless or trapped
• Thoughts of self-harm or suicide
2. List Coping Strategies
Identify activities or techniques that can help calm you down and manage distressing emotions.
Examples of Coping Strategies:
• Deep breathing exercises
• Going for a walk or exercising
• Listening to music or a podcast
• Practicing mindfulness or meditation
• Engaging in a hobby or creative activity
3. Identify Supportive Contacts
List people you can reach out to for support during a crisis, including friends, family members, and mental health professionals.
Examples of Supportive Contacts:
• Close friends or family members
• A trusted coworker or mentor
• Your therapist or counselor
• A crisis hotline (e.g., National Suicide Prevention Lifeline: 1-800-273-8255)
4. Create a Safe Environment
Remove or secure any items that could be used for self-harm or that could exacerbate the crisis.
Examples of Creating a Safe Environment:
• Lock away sharp objects, medications, or firearms
• Avoid alcohol or drugs that could impair judgment
• Create a comfortable and calming space
5. List Emergency Contacts and Resources
Compile a list of emergency contacts and resources that you can turn to if the situation escalates.
Examples of Emergency Contacts and Resources:
• Local emergency services (911)
• The nearest hospital with psychiatric services
• Crisis text line (Text HOME to 741741)
• Your mental health professional’s emergency contact number
6. Outline Steps to Take in a Crisis
Detail the steps you should follow during a mental health emergency, ensuring that each step is clear and actionable.
Example Steps to Take:
• Recognize the Warning Signs: Acknowledge that you’re in a crisis.
• Engage in Coping Strategies: Try one or more of your listed coping strategies.
• Contact Supportive People: Reach out to someone from your supportive contacts list.
• Create a Safe Environment: Remove any potential hazards from your immediate vicinity.
• Contact Emergency Services: If the crisis escalates and you’re at risk of harm, contact emergency services or go to the nearest hospital.
7. Review and Update the Plan
Regularly review and update your safety plan to ensure it remains relevant and effective.
Frequency: Review the plan at least every six months, or more frequently if your circumstances change.
Feedback: Discuss the plan with your therapist or a trusted person to get feedback and make improvements.
Safety Plan Template
Here’s a basic template to help you get started:
My Safety Plan1. Warning Signs:
•
•
2. Coping Strategies:
•
•
3. Supportive Contacts:
Name: _______________________
Phone: _______________________
Name: _______________________
Phone: _______________________
4. Emergency Contacts and Resources:
• Emergency Services: 911
• Crisis Hotline: 1-800-273-8255
• Therapist/Counselor: _________ Phone: __________
• Nearest Hospital: __________________
5. Steps to Take in a Crisis:
1.
2.
3.
4.
5.
Regularly updating and practicing your safety plan can help ensure you’re prepared to handle a mental health crisis effectively.
Frequently Asked Questions
Who should be involved in creating a safety plan?
Creating a safety plan is a collaborative effort that may involve input from healthcare providers, therapists, friends, family members, or other trusted individuals who can offer support during a mental health emergency.
What should I do if I am supporting someone with a mental health emergency?
If you are supporting someone with a mental health emergency, familiarize yourself with their safety plan, stay calm and non-judgmental, listen actively, and help them access appropriate resources or professional support as needed.
Creating a safety plan for mental health emergencies is a proactive and empowering step that can help individuals navigate crises effectively. By identifying triggers, developing coping strategies, building a support network, compiling emergency contact information, developing a crisis response plan, and regularly reviewing and updating the plan, individuals can better prepare themselves for managing mental health emergencies. Remember that seeking professional guidance and support is essential in developing a comprehensive safety plan that meets your unique needs and circumstances.
