🎞️ The Sizzle Reel: Crisis plan: Ensure immediate safety, call crisis line or trusted person, go to ER if needed, avoid big decisions, use coping skills, remember it's temporary. You will survive this.
Full Details
## Mental Health Crisis: Your Survival Guide
When your mind is attacking you and you can't see a way forward, here's your step-by-step guide to surviving the next hours and days.
### Immediate Safety Check
**First Priority**:
1. Are you safe right now?
2. Do you have means to hurt yourself?
3. Do you have a plan?
4. Do you intend to act?
If yes to 3 or 4: Call 988 (Suicide Lifeline) or 911 NOW
### Crisis Levels
**Level 1: Distress**
- Overwhelmed but functioning
- Can still think somewhat
- Safety not immediate concern
- Self-help possible
**Level 2: Crisis**
- Can't function normally
- Thoughts of self-harm
- Need support now
- Professional help recommended
**Level 3: Emergency**
- Active suicidal plan
- Psychosis symptoms
- Can't ensure safety
- ER or 911 required
### Immediate Coping
**TIPP Technique** (Fast relief):
- **Temperature**: Ice on face/cold shower
- **Intense exercise**: Jumping jacks, run
- **Paced breathing**: 4-7-8 pattern
- **Paired muscle relaxation**: Tense and release
**Grounding**:
- 5 things you see
- 4 things you touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
### Who to Call
**Professional**:
- 988: Suicide & Crisis Lifeline
- 741741: Crisis Text Line
- Your therapist's emergency line
- Psychiatric hospital
- 911 if immediate danger
**Personal**:
- Crisis contact person
- Most stable friend/family
- Sponsor if in recovery
- Support group member
- Anyone safe
### What to Say
**Scripts**:
- "I'm having a mental health crisis"
- "I'm not safe right now"
- "I need help immediately"
- "I'm having thoughts of suicide"
- "Can you come be with me?"
- "Can you take me to the hospital?"
### Going to the ER
**What to Bring**:
- ID and insurance
- Medication list
- Psychiatrist/therapist contact
- Phone charger
- Comfort item
- Change of clothes
**What Will Happen**:
- Triage assessment
- Safety evaluation
- Possible wait (bring patience)
- Psychiatric evaluation
- Safety plan
- Admission or discharge with plan
### If You Can't/Won't Go to ER
**Harm Reduction**:
- Remove means (pills, weapons)
- Don't be alone
- No alcohol/drugs
- Call crisis line
- Use apps (notOK, MY3)
- Delay tactics (wait 24 hours)
### Riding It Out
**Remember**:
- Feelings are temporary
- You've survived 100% of worst days
- Brain is lying to you
- This will pass
- Many people recover
- You matter
**Distraction Toolkit**:
- Intense sensations (ice, rubber band)
- Mindless TV
- Tetris or simple games
- Coloring or crafts
- Pet videos
- Music that matches mood
### The 24-Hour Rule
**No Major Decisions For 24 Hours**:
- No ending relationships
- No quitting job
- No big financial choices
- No permanent decisions
- No bridge burning
- Wait it out
### Creating Safety
**Physical Safety**:
- Give someone your pills
- Remove weapons
- Have someone stay over
- Go to public place
- Check into hotel
- Stay with friend
**Emotional Safety**:
- Avoid triggers
- No news/social media
- Limit contact with stressors
- Boundary setting
- Comfort activities only
### After the Peak
**Next 48 Hours**:
- Stay with support
- Follow up with provider
- Take medications
- Basic self-care only
- No pressure to be "better"
- Rest and recover
### Building Your Crisis Plan
**When Calm, Prepare**:
- Warning signs list
- Coping strategies
- Support contacts
- Professional contacts
- Preferred hospital
- Advance directives
### Crisis Apps
- **MY3**: Support network
- **notOK**: Alert trusted contacts
- **Virtual Hope Box**: Coping tools
- **Safety Plan**: Suicide prevention
- **AIMS for Anger**: Anger management
### What Not to Do
- Don't isolate completely
- Don't use substances
- Don't make permanent solutions
- Don't hurt yourself
- Don't give up
- Don't believe the lies
### Recovery After
**Be Gentle**:
- Crisis is exhausting
- Need recovery time
- Process with therapist
- Adjust treatment plan
- Learn from it
- No shame
### The Truth
Crises feel like they'll last forever but they don't. Your brain is sick, not seeing clearly. With support and time, this will pass. You're stronger than you know.
*If you're reading this in crisis: You matter. Your pain is real. Help exists. This is temporary. Please stay. Call someone now - 988 is always there.*