Creating a “Crisis Plan” for Difficult MomentsCreating a "Crisis Plan" for Difficult Moments

You’re in the middle of your mental health journey. You’re learning new skills, and you’re making progress. But you know that recovery is not a straight line. There will be moments, days, or even weeks when you feel overwhelmed, when your symptoms flare up, and when your old, unhealthy coping mechanisms start to look very tempting. In these moments, it can be hard to think clearly. That’s why it’s so powerful to have a plan in place before the crisis hits.

At Televero Health, we often work with our patients to create a personalized crisis plan, sometimes called a “wellness recovery action plan” or a “safety plan.” This is a simple, written document that you create when you are feeling calm and clear-headed. It is your personal instruction manual for what to do when you start to feel overwhelmed. It’s a gift from your wise, healthy self to your future, struggling self.

Why Do You Need a Crisis Plan?

When you are in a state of high emotional distress—whether it’s a surge of anxiety, a wave of depression, or an intense craving—your rational brain (the prefrontal cortex) tends to go offline. Your emotional, reactive brain takes over. In this state, it is very difficult to remember your coping skills or to think through your options. You are more likely to fall back on old, automatic, and often unhelpful habits.

A written crisis plan acts as your external prefrontal cortex. It does the thinking for you. It’s a simple, step-by-step guide that you can just follow, without having to make any complex decisions. It provides a sense of structure and safety when your inner world feels chaotic.

What Goes into a Crisis Plan?

A good crisis plan is simple, specific, and personalized to you. It should be written down and kept in a place where you can easily access it, like in your wallet, as a note on your phone, or on your refrigerator. It typically includes a few key sections, moving from the simplest self-help strategies to reaching out for more intensive support.

Here is a sample structure you can use to build your own plan:

Part 1: My Personal Warning Signs

What are the first subtle signs that you are starting to struggle? (e.g., “I start isolating myself,” “I stop eating regular meals,” “My negative self-talk gets louder.”)

Part 2: My Healthy Coping Strategies (Things I can do on my own)

This is a list of your go-to, simple coping skills that you can use immediately to self-soothe. Make it a menu of options.

  • Take 10 deep belly breaths.
  • Use the 5-4-3-2-1 grounding technique.
  • Listen to my “calm” playlist.
  • Go for a 15-minute walk outside.
  • Take a warm shower or bath.
  • Write in my journal for 10 minutes.
  • Watch a funny movie or TV show.

Part 3: My Social Support (People I can call)

List a few trusted, supportive people in your life who you can reach out to when you need to talk. Include their names and phone numbers.

  • My partner: [Name and Number]
  • My best friend: [Name and Number]
  • My sibling: [Name and Number]

Part 4: My Professional Support (My treatment team)

List the contact information for your mental health professionals. It’s important to have this readily available so you don’t have to search for it in a crisis.

  • My therapist: [Name and Number]
  • My psychiatrist: [Name and Number]

Part 5: Emergency Resources (For when I can’t keep myself safe)

This is the final, most important level of support. It is for moments when you are in an acute crisis.

  • Call or Text the 988 Suicide & Crisis Lifeline.
  • Crisis Text Line: Text HOME to 741741.
  • The address of my local hospital emergency room is: [Insert Address]
  • In an immediate, life-threatening emergency, I will call 911.

Creating this plan is an act of profound self-care and empowerment. It is a recognition that you will have difficult moments, and it is a declaration that you have the resources and the strength to get through them. Work with your therapist to build a plan that feels right for you. It is one of the most valuable tools you can have on your journey to lasting wellness.

Key Takeaways

  • A crisis plan is a simple, written document you create when you are calm that outlines the steps you will take when you feel emotionally overwhelmed.
  • It acts as your guide when you are in distress and your rational brain is “offline,” helping you to make healthy choices.
  • A good plan includes your personal warning signs, a list of your healthy coping skills, and the contact information for your social and professional support system.
  • The plan should always include emergency resources, like the 988 crisis line and the location of your local ER, for moments when you cannot keep yourself safe.

Ready to take the first step? We can help. Get started with Televero Health today.

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