Introduction
Mental health emergencies can happen to anyone—whether it’s a panic attack, suicidal thoughts, a manic episode, or a severe depressive crash. In those moments, it can feel overwhelming and hard to know what to do. That’s why having a mental health emergency plan in place is so important.
Just like we create plans for fires or natural disasters, having a step-by-step mental health plan can provide structure, clarity, and support when emotions feel out of control. It’s a way to take care of yourself or a loved one before a crisis happens—and it can save lives.
In this article, we’ll guide you through creating your own mental health emergency plan, with simple, supportive steps and tools you can use right away.
Why You Need a Mental Health Emergency Plan
Mental health crises don’t always come with a warning. According to the National Alliance on Mental Illness (NAMI), 1 in 5 adults in the U.S. experience mental illness each year, and nearly 50% of those will experience a crisis that needs immediate attention (NAMI, 2022).
When you’re in the middle of a mental health emergency, it’s hard to think clearly or make decisions. Having a plan written down and shared with people you trust means:
– You know who to contact for help
– You’ve already chosen coping strategies that work for you
– You’ve communicated your needs in advance
– You feel a sense of control in moments of uncertainty
Step 1: Identify Warning Signs
The first step is recognizing your unique warning signs. These are signals that your mental health may be declining or that you’re heading toward a crisis.
Common warning signs include:
– Feeling hopeless or trapped
– Withdrawing from friends or daily life
– Drastic changes in sleep or appetite
– Increased substance use
– Talking about death or self-harm
– Racing thoughts or overwhelming anxiety
Tip: Write down your personal red flags. Ask yourself, “What usually happens right before I start to spiral?”
Step 2: List Coping Strategies That Help You
Next, make a list of healthy tools and activities that help you stay grounded. These are your first line of defense when warning signs show up.
Examples:
– Deep breathing or meditation
– Listening to calming music
– Calling a trusted friend
– Journaling your thoughts
– Taking a walk in nature
– Using grounding techniques (like 5-4-3-2-1 for anxiety)
Keep this list somewhere visible or saved on your phone. When you’re overwhelmed, even seeing a reminder of what helps can give you direction.
Step 3: Build a Support Network
You don’t have to go through a crisis alone. Identify at least three people you trust and can reach out to when things get tough. This could be:
– A close friend
– A family member
– A therapist or counselor
– A mentor or spiritual guide
Include their contact info in your plan, and let them know in advance that you’ve listed them. It’s okay to say something like:
“Hey, I’m putting together a mental health emergency plan and I’d like to list you as someone I can reach out to when I’m struggling. Is that okay with you?”
Most people will be honored you trust them enough to ask.
Step 4: Know When to Seek Professional Help
Sometimes, self-care and support from friends aren’t enough. Your plan should include clear steps for when and how to seek emergency mental health care.
Add to your plan:
– Your therapist’s name and number (if you have one)
– The nearest 24/7 mental health crisis line
– Local walk-in crisis centers or emergency rooms
– The National Suicide & Crisis Lifeline: 988 (available 24/7 in the U.S.)
Important: If you ever feel like you or someone else is in immediate danger, don’t hesitate to call emergency services or 911.
Step 5: Create a Crisis Safety Plan
This is especially important if you’ve experienced suicidal thoughts or severe episodes in the past. A crisis safety plan includes:
– A safe space: Where can you go if home doesn’t feel safe?
– Emergency contacts: People who can be with you or help you get to care.
– Medications: Keep a list of any prescriptions and dosages.
– Safety steps: Remove anything harmful from your environment or ask someone to help with this.
– Comfort objects: Photos, quotes, or small items that remind you of hope or love.
You can also use templates like the Stanley-Brown Safety Plan, often used in therapy and hospitals for suicide prevention.
Step 6: Review and Update Regularly
Your mental health needs may change over time, so revisit your plan every few months or after a significant life change. Talk through it with your support people to make sure everything still makes sense.
Bonus: Keep It Accessible
Make copies of your plan and keep them:
– In your journal or planner
– On your phone (note app or PDF)
– With a trusted loved one
– On your fridge or a private spot at home
In a moment of crisis, having it easy to access can make all the difference.
Final Thoughts
Creating a mental health emergency plan is one of the most compassionate things you can do for yourself. It says, “I care about my future self. I want to be prepared, not scared.”
You are not alone. Help is out there. And with a little planning, you can give yourself the structure and support you need to get through the hardest days—and keep moving forward.
References:
– National Alliance on Mental Illness (NAMI). (2022). Mental Health by the Numbers.[www.nami.org](https://www.nami.org/mhstats)
– American Psychological Association. (2023). Creating a Mental Health Safety Plan.
– National Suicide & Crisis Lifeline. Dial or text 988 for 24/7 support.