Simple Things You Can Do When You Are in a Mental Health Crisis
From a volunteer crisis intervention counselor.
I’m not a therapist (yet), and I will always strongly recommend therapy or professional help when it comes to your mental health.
But the reality of it is, that’s not always an option.
In this article, I’m going to share three simple steps to take when you are in a crisis. These are things that I have done and still do when I need it, and this is also something I work on with texters as a volunteer crisis intervention counselor.
“It’s a simple process, but sometimes simple is exactly what someone in a crisis needs.”
Step 1: Get it all out
It’s almost pointless to go onto the next steps if you aren’t in the headspace to want to work on making yourself feel better.
A couple weeks ago, I actually lost one of my best friends whom I have known for over a decade.
It was something that I knew was coming, but that didn’t make it much easier.
And for a while, I was sad and really pissed off every time I thought about it, so at first, I just didn’t think about it.
But when I got it all out by ranting or journaling, it helped a lot.
Once you get it all out, then it’s time to go onto the next step — unless you already are feeling better. However, looking over the next steps won’t harm you, either.
Step 2: Identify a Goal
Ideally, you want this goal to be short-term and long-term — or just short-term.
Let me give you some examples.
A short-term goal might be…
- Find safer alternatives to hurting yourself
- Exploring coping techniques and social support that you can use every time you are in a crisis
Longer-term goals might be…
- Working with a therapist (ideal)
- Going to a support group
- Working on specialized workbooks to help build skills, techniques, and strategies to cope and heal over a period of time
Step 3: Discover Next Steps
This is the biggest step, and not every section is needed every time for every situation.
In my free workbook (no email signup required), I also share links to many resources and tips to help with finding coping skills, exploring social support, and/or finding the best resources for your crisis.
3a: Explore Coping Skills
Explore coping skills and distraction techniques by asking yourself several questions:
- What are some hobbies or interests that you enjoy doing?
- What are some things that you have tried before to cope and has worked?
Many common examples are things like: Art, taking a walk, listening to music, watching a movie or tv show, studying, working out, talking with a friend, etc.
Bonus tip: Sometimes a usual hobby or interest, like art or writing, can become stressful with high expectations and deadlines. For example, having to write an article by a specific deadline or having to add more to your art portfolio.
If this sounds familiar, instead ask yourself if you would be open to doing your hobby without the intention of [insert reason here]?
For example, would you be open to doing art as a coping skill with the intention to NOT add it to your portfolio?
3b: Explore Social Support
Ask yourself is there is anyone you feel comfortable talking to. Sometimes social support can be a huge relief.
Unfortunately, not everyone has the best social support available, and that’s okay, and if you don’t feel comfortable talking to a friend or family member about what is going on, you don’t have to.
If you want to talk to your parents, such as about mental health or self-injury, these resources might help. In addition, the Crisis Text Line resource directory has resources to help start the conversation, as well as the Mental Health America social support resource directory.
You can also reach out to Crisis Hotlines or Text lines, as well as Warmlines, a non-crisis peer-to-peer hotline option.
If you want to reach out to Crisis Text Line and live in the US or UK, text HOME to 741741 or if in Canada, 686868.
3c: Explore Resources
The Crisis Text Line resource directory is a good way to explore many mental health care resources available, as well as the Mental Health America website (just click the resources tab).
Many of these resources are free or meant to be affordable.
Grab the free Crisis Workbook (without signing up for an email list)
I put together a simple Crisis Self-Intervention Workbook to help people in a crisis.
To be clear, this workbook isn’t meant to be a treatment or act as a professional management for mental health, and I will always strongly recommend therapy.
You can download the workbook, both plain and interactive PDF versions, here or visit my Koji profile here.
