If you are really struggling right now, it is very important that you do a few things immediately.
IF YOU ARE IN DANGER RIGHT NOW, GO TO THE ER IMMEDIATELY FOR HELP.
CALL 911 IF YOU CANNOT GET THERE SAFELY.
If you are struggling but safe, here are some things you can do to help.
1) Make an emotional first aid kit and use it right away. This is a small bag that you carry with you that has a few items that will help when you are in a troubling mood. You will want an item that stimulates each of the senses; seeing, hearing, feeling, tasting, smelling. Things to add include something you find soothing in each category. For example; a picture (seeing), a song (hearing), a crystal (feeling)
cinnamon gum (taste), and lavender lotion. Cinnamon is hot and spicy which can help lift your mood. And lavender scent is calming. You can add a few other things that may help such as a chamomile tea bag you can use, headphones, an eye mask, etc. When you are noticing that your mood is declining, take the kit out and start using each of the items. You can add a small card to remind you to use your phone for things like pictures and songs you have saved and ready to go. And you can also use a couple other senses that you can engage to help distract and refocus yourself on self care. Your sense of space (proprioception) can be engaged by adding a card that reminds you to bend forward dropping your head and shake your arms for 30-60 seconds.
You can even take some sticky notes and write calming and soothing quotes that will help. Find 3-5. Fold them up and pick one out of a small cloth bag for a message that engages your intuition and think about how that inspiring message applies to the situation at hand. This will engage your intuition in a positive way.You can even include a tiny notebook and pen to do some stream of thought journaling. I have a blog post on that that explains how.
https://virtualnpcg.wixsite.com/website-3/post/how-to-deal-with-big-changes-in-your-life Next time you will have everything you need together to help turn things around and get your mood headed back in the right direction.
2) Make a safety plan for any intrusive thoughts of self harm, thoughts you would be better off dead or suicidal thoughts. An example safety plan is below. Follow the outline and make one for yourself so that it is customized for your needs.
-3 Warning signs that my mood is worsening and I am or might have thoughts of harm
1. I start to isolate, cancel plans and commitments like social things and work I sleep a lot instead
2. I stop taking care of my hygiene and health like not showering, brushing my teeth, and eating and drinking healthy things
3. I use drugs or alcohol to cope
-3 Things self care things to do
1. Take a shower or at least wash up and put on clean clothes
2. Stream of thought journaling and or meditation
3. Use my emotional first aid kit
-3 Things I can do to distract myself
1. Go outside and go for a walk
2. Sing along to some positive songs or play an instrument
3. Listen to a positive podcast (e.g. Mel Robbins on Spodify or YouTube)
-3 People, healthy friends and family that give good advice, that I can call
1. Sam
2. Suzie
3. Mom
-3 Important resources to know about and use if needed (you should know and use these)
1. National Suicide Helpline 988
2. Crisis Text Line Text the word "HOME" to 741741
3. The closest mental health crisis hospital that allows walk ins 24/7 or closest ER
4. If you don't feel that you are safe to drive yourself or have someone drive you, call 911
-3 Reasons for living
1. My family and friends
2. My pets
3. My work
3) Learn about and use DBT Skills including CBT (See my resources page for links to videos to learn these scroll down to the picture of a brain with red background) https://virtualnpcg.wixsite.com/website-3/resources
4)If you have not already, talk to your brain health treatment team about this! 1) Your therapist 2) Your medication prescriber (NP, PA, DO, MD, or Psychiatrist) Let them know you are having a hard time so you have the support you need to get through it.
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