Mental Health Crisis Management: Active Strategies for Chaotic Moments
A mental health crisis can suddenly arise and engulf, leaving its victim, as well as his or her loved ones, in a state of uncertainty as to what to do. These crises can range from feeling overwhelmed by emotional distress, a request for suicide, to an anxiety attack. The experience is certainly personal yet these are practical strategies that may be navigated in those frustrating moments.
- Identify Early Signs
The earliest recognition of the oncoming stage of a mental health crisis may prevent things from getting out of hand. It is not a wait for someone to hit bottom. Crisis in mental health can be manifested in an apparent easily observable sudden change of mood, withdrawal from social activities, one being unable to function either at work or school, and substance use among others. Notice shifts of behavior or attitude. Knowing that early enough will allow you to intervene before the situation gets dire.
- Construct a Safety Plan
A safety plan is an individualized plan that details how someone can respond during an episode of mental illness. It might include coping skills, lists of emergency contacts, and any things that have helped alleviate distress in the past. The simplest version of a safety plan would look like this:
•Step 1: Identify warning signs.
•Step 2: List personal coping strategies-for example, deep breathing or listening to music.
•Step 3: Carry contact information for a trusted friend, therapist or family member.
•Step 4: Contact a professional or go to an emergency room if things get worse.
Having it all in writing might give comfort and direction at times when thinking is difficult.
- Build a Support Network
No one should have a mental health crisis alone. Having a support network in place is an essential part of being able to maintain your mental health. It could be friends and family members or professional supports, the people who are knowledgeable about mental health and who can provide emotional and practical support-is the difference. And talk to them ahead of time. Let them know what will be helpful when you are distressed and how they can assist.
It can be very difficult to know how to respond if you are a friend or family member of someone in a mental health crisis. The most important thing to do is listen without judgment. Sometimes, it is enough to just be there to make them feel less alone. Encourage them to see professional help when needed but do not push. Gentle guidance often works best in this situation.
- Grounding Techniques
The grounding techniques will help an individual stay connected during the moment of the crisis and reduce feelings of overwhelming emotions. A very popular method is the 5-4-3-2-1 grounding exercise that involves engaging the five senses:
•5 things you can see
•4 things you can touch
•3 things you can hear
•2 things you can smell
•1 thing you can taste
This simple exercise diverts one's mind away from rattling thoughts and focuses attention on the immediate surroundings around which is a soothing effect.
- Seek Help from a Qualified Professional
However, at times professional help is required. Therapists, counselors, or psychiatrists are always there to treat a person according to one's requirement whether it is talk therapy, medication, or other treatments. If ever needed in a crisis, hotlines such as the National Suicide Prevention Lifeline in the U.S. can be reached at 988 at any time. These types of services offer confidential support and guidance toward further resources.
- Pay Attention to the Base Ingredients
It seems obvious, but it is indeed these rudimentary acts of self-care that impact mental health. During any crisis, people forget their bodies and what these need, thereby feeding the flames. Keep reminding yourself to eat your meals, drink water when you can, and sleep too when you can. Though these are probably not high on your priority list when you have been exhausted, they keep certain things normal.
No crisis is easy, but with the right strategies in place, people can be better equipped to ride out the storm and come out on top. The prevention of this state getting worse involves early recognition, safety planning, and support networks. Additional layers of grounding techniques and professional help come into play when it gets too much. But most importantly, don't hesitate to reach out - no one deserves to fight their way through this alone.
