How to Create a Personalized Mental Health Safety Plan: A Step-by-Step Guide
Having a mental health plan can be a game-changer when it comes to managing mental health battles. Many iconic celebrities have even shared their own experiences with using a safety plan to manage their mental health! Mariah Carey, for example, has talked about her use of a safety plan in interviews, and how it has helped her manage her bipolar disorder. It just goes to show that taking the time to create a mental health plan or safety plan can make all the difference in promoting mental wellness and preventing crises, no matter who you are.
These safety plans are personalized, step-by-step guides that outline your coping strategies and resources to help manage emotional distress and crisis situations. And the impact of a safety plan can be truly life-saving - a study published in the Journal of Clinical Psychology found that individuals who used a safety plan had a significant reduction in suicide attempts and hospitalizations.
Having a plan in place can help prevent crises, reduce the risk of self-harm or suicide, and promote recovery. They can really make a difference!
Why You Need a Mental Health Safety Plan
Mental health safety plans are crucial for preventing crises and reducing risk. They provide a roadmap for managing triggers, warning signs, and crises. By having a plan in place, individuals can take proactive steps to prevent crises before they happen, reduce the risk of self-harm or suicide, and promote recovery. A safety plan can also be a valuable tool for healthcare providers, as it provides a detailed history of an individual's mental health and a personalized roadmap for treatment.
Mental health crises are often unpredictable and overwhelming - even individuals who are familiar with their coping strategies may find it challenging to implement them during a crisis. One of the common symptoms that comes with mental health battles is the impairment of an individual's ability to think clearly and make rational decisions. A safety plan provides a structured and pre-determined set of steps to take to help prevent or lessen depressive episodes or panic attacks. This allows individuals to feel more in control and avoid making impulsive or harmful decisions.
Because one of the major aspects involves identifying triggers, early warning signs, and potential coping strategies before a crisis occurs, this then allows individuals to prepare in advance and feel more confident in their ability to manage a crisis. Overall, a safety plan can be a valuable tool for anyone who wants to prioritize their mental health and be prepared for potential challenges.
The benefits of having a mental health safety plan extend beyond the individual. A safety plan can provide peace of mind for family members and loved ones, who may worry about their loved one's mental health and well-being. A safety plan can also be a useful tool for friends, family members, or caregivers who may need to intervene in a crisis situation.
Having a mental health safety plan can also reduce the stigma surrounding mental health issues. By openly discussing mental health and having a plan in place, individuals can feel more comfortable seeking help when they need it and reduce feelings of shame or isolation.
Elements of a Mental Health Safety Plan:
Now that we've discussed why having a mental health safety plan is essential lets explore the key elements of a safety plan. While there is no one-size-fits-all plan, there are several common elements that most safety plans include!
Triggers: A list of situations or circumstances that can trigger a mental health crisis.
Warning Signs: A list of physical, emotional, or behavioral signs that indicate a crisis is approaching.
Coping Strategies: A list of healthy coping mechanisms that can help manage symptoms and prevent a crisis. These can include relaxation techniques, mindfulness practices, exercise, or reaching out to a support network.
Support Network: A list of trusted friends, family members, healthcare providers, or crisis hotlines that can provide support during a crisis.
Emergency Contacts: A list of emergency contacts, including healthcare providers, crisis hotlines, and emergency services.
Creating Your Own Mental Health Safety Plan
Now that we've discussed the key elements of a mental health safety plan lets discuss how to create your own plan!
Step 1: Identify Your Triggers and Warning Signs
The first step in creating a safety plan is to identify your triggers and warning signs. Triggers can include situations, events, people, or places that may cause you to feel overwhelmed, anxious, or depressed. On the other hand, warning signs are physical, emotional, or behavioral changes that indicate a crisis may be approaching. Some common warning signs include changes in sleep patterns, appetite, mood, or energy levels.
If you’re not sure what your triggers or warning signs are, be more mindful of your thoughts and feelings. This is important because knowing this information can prevent the crisis! Try the following to help identify those triggers:
Journaling: Journal your thoughts and feelings throughout the day! Pay attention to partners in your mood and behavior as the day goes and keep track of this in your journal as well!
Reflecting: Think about your last mental health battles or crisis. What circumstances lead up to this? Were there any changes in patterns or behaviors that you noticed prior to this event?
Asking your friends and family: If you’re not sure if anything changed (which is normal; our heads can get pretty blurry when we’re struggling), but our friends and family may be able to provide more insight as well.
Paying attention to your body: Our bodies give us physical warning signs that sometimes show up as subtle little sensations rather than something massive and in-your-face. Try to ay attention to your physical body throughout the day and notice if there is any tightness in your shoulders, a racing heart, sweating, shallow breathing, etc. These are often physical warning signs that you’re feeling in danger (even though your mind logically may know that you’re not).
Step 2: Identify Your Coping Strategies
Once you have identified your triggers and warning signs, the next step is to identify coping strategies that can help you manage your symptoms and prevent a crisis.
These can include relaxation techniques, mindfulness practices, exercise, or reaching out to a support network. It's important to choose coping strategies that work for you and that you feel comfortable using.
It’s okay to experiment with different techniques until you find what works best - most people don’t know what will and won’t work for them until they try it! Some people find that a combination of strategies works best for them too. You can talk this through with a mental health professional who can guide you through the process of identifying and developing coping strategies.
They will be able to help you explore different techniques and provide support as you navigate your mental health journey. Remember that everyone's mental health needs are unique, and it's important to find what works best for you, but don’t knock it til ya try it! You might not think you’ll enjoy journaling until you do!
Step 3: Identify Your Support Network
Your support network is a group of trusted friends, family members, healthcare providers, or crisis hotlines that can provide support during a crisis. It's important to identify your support network in advance and to share your safety plan with them. This can help them understand how to best support you in a crisis and can reduce feelings of isolation or shame.
If you feel like you don’t have a strong support system or aren’t currently comfortable with opening up to those closer to you, first of all, I’m really sorry!! But we have a lovely community starting on Facebook where you can grow your support system and make connections. If you’re comfortable and want to make more connections to those who can understand and relate, you can join us here!
Step 4: Identify Your Emergency Contacts
Your emergency contacts are people or services that you can reach out to in an emergency situation. These can include healthcare providers, crisis hotlines, or emergency services. It's important to have these contacts easily accessible in case of a crisis. In the United States, 988 is the mental health crisis line and can easily be added to this list for the majority of you reading this! :)
Step 5: Put Your Plan Into Action
Once you have created your safety plan, it's important to put it into action. This means practicing your coping strategies when triggers and warning signs come up, sharing your plan with your friends and family, and keeping your emergency contacts easily accessible. It's also important to review and revise your plan regularly to ensure it remains up to date and relevant to your current needs (because we’re changing and growing humans)!
Customizing Your Mental Health Safety Plan
Because we’re all unique lil humans, our needs are also going to vary. Your safety plan should be customized to fit your specific mental health challenges and personal preferences. For example, if you struggle with anxiety, you may want to include coping strategies like deep breathing exercises or visualization techniques. If you have a history of self-harm, you may want to include specific steps for managing these impulses.
Some coping strategies to try:
Deep breathing and relaxation techniques: Practice deep breathing, progressive muscle relaxation, or guided meditation to help calm your mind and body.
Mindfulness practices: Engage in mindfulness practices such as yoga, tai chi, or simply being present in the moment to help reduce stress and anxiety.
Exercise: Exercise releases endorphins, which can help improve your mood and reduce stress. Consider going for a walk, jog, or bike ride to help clear your mind.
Creative outlets: Engage in creative outlets such as writing, drawing, or listening to music to help distract yourself and channel your emotions.
Reaching out to your support network: Whether it's a trusted friend, family member, or healthcare provider, reaching out to someone in your support network can help you feel less alone and provide a sense of comfort and safety.
Tips for the Planning Process
Creating a mental health safety plan can be a challenging and emotional process, but there are some tips that can help make it easier:
Involve Your Support Network: It can be helpful to involve your support network in the planning process. This can include family members, friends, or healthcare providers who can offer guidance and support.
Be Honest with Yourself: It's important to be honest with yourself about your triggers and warning signs. This can be difficult, but it's crucial to developing an effective safety plan.
Keep It Simple: Your safety plan should be easy to understand and follow. Avoid using complicated language or including too many steps.
Examples of a Mental Health Safety Plan
Here are some examples of what a mental health safety plan could look like:
Example 1
Triggers: Social events, feeling overwhelmed.
Warning signs: Increased heart rate, racing thoughts, feeling panicky.
Coping strategies: Deep breathing exercises, journaling, calling a friend.
Support network: Partner, therapist, best friend.
Emergency contacts: Suicide hotline, emergency services.
Example 2
Triggers: Work stress, lack of sleep.
Warning signs: Irritability, difficulty concentrating, feeling hopeless.
Coping strategies: Exercise, meditation, listening to music.
Support network: Family, therapist, support group.
Emergency contacts: Mental health crisis team, hospital.
Remember that a mental health safety plan is a personalized document that should reflect your specific needs and challenges. Don't be afraid to ask for help or modify your plan as needed!
Tips for Reviewing and Updating Your Mental Health Safety Plan
Your mental health safety plan should be reviewed and updated regularly, especially after any major life changes. This could include a move to a new city, a job change, or a significant change in your relationships. Reviewing and updating your plan regularly will help to ensure that it remains relevant and effective in helping you manage your mental health.
Here are some on how to do that:
Set a regular review schedule: It's important to review your plan regularly to ensure it's up-to-date and reflects any changes in your mental health condition. Set a regular review schedule, such as every six months, and mark it on your calendar!
Involve your healthcare provider: Your healthcare provider can provide valuable insights into your mental health condition and help you keep accountable to updating your plan.
Incorporate feedback from loved ones: Your loved ones can provide valuable feedback on your mental health safety plan, as they may have noticed patterns or triggers that you may not have recognized. Consider incorporating their feedback into your plan.
Creating a mental health safety plan is an important step in managing your mental health and staying safe during a crisis situation. By identifying your triggers and warning signs, developing coping strategies, and identifying emergency contacts and resources, you can take control of your mental health and minimize the risk of a crisis. Your mental health safety plan is a tool for managing symptoms and staying safe, but it's not a substitute for professional help. If you are experiencing a mental health emergency, call your local emergency services or go to the nearest emergency room for immediate assistance.
Now that you’re finished reading, go back and make your mental health plan now! This means you’ll be starting by identifying your triggers and paying attention to those thoughts and feelings throughout the day. If Mariah Carey finds it helpful, you probably will too! 😋
