Mini-Guide: Creating a crisis plan for difficult days CBT

Sometimes you need specific guidance for specific situations. Here's your roadmap: ## Before You Start - Choose a time when you're relatively calm - Have support available (friend, family, or professional) - Remember that this is a process, not a one-time fix - Be patient with yourself and others ## Step 1: Prepare Your Mindset CBT can make everything feel more overwhelming than it actually is. Remind yourself: - You're taking a positive step by addressing this - It's okay if this conversation/situation isn't perfect - The other person's reaction is about them, not about your worth - You have the right to ask for what you need ## Step 2: Choose Your Approach **Option A - Direct:** "I've been dealing with CBT and I wanted you to know because..." **Option B - Gradual:** "I've been going through some mental health challenges lately..." **Option C - Educational:** "I learned something about CBT that helped me understand what I've been experiencing..." ## Step 3: Share What You Need Be specific about support: - "I'm not looking for advice, just someone to listen" - "It would help if you could check in with me occasionally" - "I might need some flexibility with [specific situation]" - "Please don't take it personally if I need space sometimes" ## Step 4: Handle Their Response **If they're supportive:** Thank them and be specific about next steps **If they're confused:** Offer to share resources or answer questions **If they're dismissive:** Remember this reflects their limitations, not your reality **If they're worried:** Reassure them about your safety and treatment plan ## Step 5: Follow Up - Check in with yourself after the conversation - Connect with your support system - Acknowledge that you took a brave step - Adjust your approach based on what you learned ## Emergency Backup Plan If the conversation goes poorly: - Have a supportive person you can call - Know that one person's reaction doesn't define your experience - Remember that professional support is always available - This doesn't mean you shouldn't have tried *Opening up about CBT takes courage. Whatever happens, you're taking important steps toward getting the support you deserve.*