Mental Health Crisis Planning: The Wellness Toolbox

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By Martin Doherty

A wellness toolbox is a folder full of information on what kinds of things will help to keep you well. The things to include are information about your mental health problem, coping strategies, and activities that you enjoy. Also, goals for the future, information on what may trigger anxiety, and what to do in times of crisis.

A wellness toolbox is very individual, as different people enjoy different things, and people are inherently individual. But what a toolbox like this can offer you, and those who care about you, is a snap shot of things to draw upon for the times when you feel at risk of a mental health crisis.

Having a resource file to draw upon can help us to focus more, and helps those around us to do the right thing.

Knowledge is Power

As part of your wellness toolbox, it is useful if you can gather information all about what you are experiencing, your mental health problems and your anxieties.

You may even wish to write about your positive experiences, your achievements and goals for the future: hierarchy of fear, life goals etc.

When goal planning, it is always useful to imagine a long term goal, but to break that down into small and achievable steps in order to meet it in the future.

For me, knowledge is the key to understanding Obsessive Compulsive Disorder (OCD). Doing this exercise can help you realise that it is not only you who is experiencing your thoughts, images, impulses, urges or doubts, especially in the times when you are alone.

Coping Strategies

It is always useful to have a few resources at hand for times when you feel anxiety creeping upon you, or when you need to wind down.

Examples:

Going to the gym
Walking the dog
Reading a book
Spending time with family
Writing a journal/creative writing
Getting rest and relaxation/stress reduction exercises
Listening to music
Speaking to my doctor/therapist
A list of social networks for support
Triggers

It is crucial to understand the things that can trigger your anxiety. Being aware of the triggers can prepare you for them and equip you with knowledge on how to avoid a mental health crisis.

Examples:

Alcohol and drugs
Stressful activities
Arguments
Not enough sleep
Certain dates and anniversaries
Low mood
Stress
Increased responsibilities
Poor memory

Trigger Action Plan

What would help you if one of your triggers came up? What has worked in the past for you, and what has worked well for others?

Examples:

Speaking to a friend/peer counselling
Doing some breathing exercises
Taking time out

Mental Health Crisis Planning

A mental health crisis plan is something that is very individual. It details:

How you are and feel when you are well
Signs for you or others to watch for if becoming unwell
Support networks to access
Advice for yourself and others on how to help in these times of crisis (or advice on what others can avoid doing that may make your situation worse).

Reproduced with permission, originally posted on overcominganxietyblog.com