Creating Your Personal Crisis Prevention Plan

Why You Need a Crisis Prevention Plan

After experiencing a psychiatric hold, one of the most important things you can do is create a crisis prevention plan. This isn'''t about living in fear of another crisis—it'''s about taking control, recognizing early warning signs, and having a roadmap for when things start to feel difficult.

Think of it like a fire escape plan: you hope you'''ll never need it, but having one provides peace of mind and could save your life.

Understanding Your Triggers and Warning Signs

Identifying Your Triggers

Triggers are situations, events, or stressors that can worsen your mental health. Common triggers include:

Relationship stress: Breakups, conflicts, family tension
Work/school pressure: Deadlines, evaluations, job loss
Financial problems: Bills, debt, unexpected expenses
Major life changes: Moving, new job, loss of loved one
Physical health issues: Illness, injury, chronic pain
Sleep disruption: Insomnia, irregular schedule
Substance use: Alcohol, drugs (including skipping medications)
Seasonal changes: Shorter days, weather changes
Anniversary dates: Reminders of traumatic events
Social isolation: Loneliness, lack of support

Action Step: Write down triggers you'''ve experienced in the past. Ask your therapist or people close to you for their observations.

Recognizing Early Warning Signs

Warning signs appear before a full crisis develops. They'''re your opportunity to intervene early.

Emotional/Mental Signs:

Increased anxiety or panic
Persistent sadness or hopelessness
Racing thoughts or inability to concentrate
Irritability or quick anger
Feeling numb or disconnected
Intrusive thoughts about death or self-harm
Paranoid thoughts or unusual beliefs

Behavioral Signs:

Withdrawing from friends and family
Skipping medications or appointments
Changes in sleep (insomnia or excessive sleeping)
Neglecting personal hygiene
Increased substance use
Reckless or impulsive behavior
Loss of interest in activities you usually enjoy
Difficulty completing basic tasks

Physical Signs:

Significant appetite or weight changes
Fatigue or low energy
Physical aches without clear cause
Restlessness or agitation
Digestive issues

Action Step: List your personal early warning signs. Include what others have noticed before previous episodes.

Building Your Crisis Prevention Plan

Section 1: When I'''m Doing Well

Document what wellness looks like for you:

My typical sleep schedule: 7-8 hours, bed by 11pm
My normal activities: Weekly game night, gym 3x/week, reading before bed
What I enjoy: Spending time with my dog, hiking, cooking new recipes
How I usually feel: Calm, motivated, connected to others

Why this matters: When you'''re struggling, it'''s easy to forget what normal feels like. This section is your baseline.

Section 2: My Warning Signs

List specific signs that you'''re starting to struggle:

Level 1 (Minor): Skipping gym, staying up late scrolling phone, short with people
Level 2 (Moderate): Canceling plans, not returning calls, sleeping 10+ hours, skipping meals
Level 3 (Serious): Thoughts of self-harm, unable to work, not showering, missing medications

Section 3: My Coping Strategies

For Level 1 (Minor Warning Signs):

Go for a 20-minute walk
Call my best friend
Use my therapy workbook exercises
Take a shower and get dressed
Listen to my calming playlist
Do 10 minutes of meditation app

For Level 2 (Moderate Warning Signs):

Schedule an extra therapy session
Reach out to my psychiatrist about medication
Ask a trusted friend to check in daily
Cancel non-essential obligations
Increase structure in my day
Attend a support group meeting

For Level 3 (Serious Warning Signs):

Call my therapist'''s crisis line immediately
Contact my emergency contacts listed below
Call 988 (Suicide & Crisis Lifeline)
Go to the nearest ER if I'''m in immediate danger
Use my safety plan (remove means of self-harm)

Section 4: My Support Team

List contact information for:

Professional Supports:

Therapist: Name, Phone, Emergency Protocol
Psychiatrist: Name, Phone, After-hours number
Primary Care Doctor: Name, Phone
Case Manager (if applicable): Name, Phone

Personal Supports:

Emergency Contact 1: Name, Relationship, Phone, When to call them
Emergency Contact 2: Name, Relationship, Phone, When to call them
Emergency Contact 3: Name, Relationship, Phone, When to call them

Crisis Resources:

988 Suicide & Crisis Lifeline
Crisis Text Line: Text HOME to 741741
Local Crisis Center: [Your local number]
Nearest Emergency Room: [Address and phone]

Section 5: What Helps Me

Things that make me feel better:

Being outside in nature
Talking to my sister
Playing with my cat
Taking a hot shower
Watching comfort shows (The Office, Parks & Rec)
Journaling
Deep breathing exercises

Section 6: What Doesn'''t Help (Things to Avoid)

When I'''m struggling, these make it worse:

Drinking alcohol
Isolating in my room all day
Scrolling social media for hours
Staying up all night
Skipping meals
Being around certain toxic people

Section 7: My Medications

Current medications and dosages:

[Medication name], [Dosage], [Time to take], [Purpose]
Pharmacy: [Name and phone]
Prescribing doctor: [Name and phone]

Important: Keep this updated whenever medications change.

Section 8: My Reasons for Living

When things are dark, I need to remember:

My daughter needs me
My best friend depends on our friendship
I want to see my niece grow up
I have goals I haven'''t achieved yet
My pets need me
I want to travel to Japan someday
I'''ve survived hard times before and can again

Using Your Crisis Prevention Plan

Review It Regularly

Monthly: Read through it to stay familiar
After any crisis: Update based on what you learned
When life changes: New job, move, relationship change—update contacts and strategies
In therapy: Review with your therapist and refine together

Share It With Your Support System

Give copies to:

Your therapist and psychiatrist
Your emergency contacts
Anyone who lives with you
Anyone who would help during a crisis

Why sharing matters: Others can recognize warning signs you might miss and know how to help you.

Keep It Accessible

Save a copy on your phone (Notes app, Google Docs)
Print a copy for your wallet
Post key numbers on your fridge
Email a copy to yourself
Save crisis numbers in your phone as favorites

Prevention Strategies for Daily Life

Building Protective Factors

Things that reduce crisis risk:

Medication adherence: Take meds consistently as prescribed
Regular therapy: Don'''t skip appointments when you'''re feeling better
Sleep hygiene: Consistent sleep schedule
Healthy routines: Regular meals, exercise, self-care
Social connection: Regular contact with supportive people
Stress management: Mindfulness, hobbies, relaxation practices
Limit substances: Avoid alcohol and drugs that worsen mental health
Meaning and purpose: Activities that give life meaning (work, volunteering, relationships)

Monitoring Your Mental Health

Track your wellness:

Mood tracking apps: Daylio, eMoods, Moodpath
Journaling: Daily or weekly check-ins with yourself
Regular self-assessment: "On a scale of 1-10, how am I really doing?"
Ask trusted others: "Have you noticed any changes in me lately?"

When the Plan Isn'''t Enough

Sometimes despite your best efforts, a crisis still happens. That doesn'''t mean your plan failed or you failed.

Mental illness is unpredictable. Having a crisis prevention plan reduces risk but can'''t eliminate it entirely. What matters is that you tried, and you have a roadmap for getting help.

If you do experience another crisis:

Use what you learned to update your plan
Identify what warning signs you missed
Strengthen your support system
Adjust your treatment plan with your providers
Be compassionate with yourself—recovery isn'''t linear

Taking Control of Your Future

A crisis prevention plan isn'''t a cure, but it'''s a powerful tool for taking control of your mental health. It shows you'''re committed to recovery, helps others understand how to support you, and gives you a clear path forward when things get difficult.

Start building your plan today. Even a basic version is better than nothing, and you can always expand and refine it over time.