Mental Health Moment (MHM) #3: Creating Your Mental Health Plan


A few of us are extra fragile than others; or a minimum of, we really feel that means. Others even deal with us that means typically.

For a very long time, I used to be unable to establish my triggers for despair or desirous to drink or use. After which, somebody alongside my journey instructed I make a “Security Plan”.

What’s a Security Plan?

It’s no matter you want it to be. It’s a solution to really feel such as you’re being proactive. It’s a solution to give your self some accountability. A solution to really feel secure and perhaps even slightly assured, even when your mind is out to get you.


Everybody’s help system appears completely different. A few of us are plugged into numerous assets, a few of us are simply getting began.

I’ve had a Security Plan for a few years now. The latest iteration is taped up on the wall in our bed room. That means, I see it on daily basis, and CeAnne is aware of the place to search out it if she thinks I is likely to be headed for a downward spiral.

There are such a lot of issues you would embody in your Security Plan. Listed here are the classes I’ve on mine:

Warning Indicators: Ideas, Emotions, interruptions to Every day Routine, Bodily Signs, Miscellaneous.
Issues I Can Do To Really feel Higher: Reminiscent of going to a film, taking part in tennis, doing yoga, writing, going for a stroll, and so on.
Issues I Want To Do To Keep away from a Disaster (Wellness Plan): Issues like getting sufficient sleep, exercising, not isolating (that’s a biggie), going to my appointments, taking my meds even when I’m feeling good, and so on.
Triggers: Like ruminating, feeling rushed, and being embarrassed.
Who I Can Name: A listing of my greatest supporters and their contact data, together with my spouse’s cell, my therapist, my physician, my shrink, an in depth buddy or two, and my case supervisor.
The cellphone numbers of two native disaster traces – one nonprofit, one by way of the county I dwell in.


If I knew how you can add a screenshot to my posts, I might do this. However since I don’t, you’ll simply need to think about what it would appear to be.


I stroll by my Security Plan on daily basis, a number of instances, however I don’t all the time cease to have a look at it. I believe that will be a good suggestion, although.

It helps me to have a plan of wholesome issues to do in addition to issues to be careful for; it makes me take into consideration my day and the way every part goes. It additionally helps that I maintain it the place each CeAnne and I can see it, so she can provide me strategies of what to do after I’m feeling down.

In fact, you possibly can design your Security Plan any means you’d like. You may draw it, make a thoughts map out of it, make a collage, or be all fancy about it. I have a tendency to love easy, clear issues, so mine is simply organized on two items of paper. I needed to maintain it easy so I might discover what I’m on the lookout for ASAP.

While you dwell with a psychological sickness, it doesn’t all the time really feel like you might have a lot management over what occurs in your life. Maintaining my Security Plan up-to-date and plastered on the wall is my means of being proactive and reminding myself that there are issues I can do if I begin to falter.

In truth, not solely is there a means out, there are additionally issues I can do to attempt to avert a disaster utterly. I can’t all the time keep in mind that after I’m within the thick of issues, so any reminders are useful. Particularly after they’re staring you within the face.


Security Plans aren’t just for these of us dwelling with psychological sickness. Anyone could make one! That is about sustaining good psychological well being even in the event you don’t have a psychological sickness. So, do that: Sit down and make a “Self-Care Plan” for your self. You may name it no matter you need. You need to use some or the entire classes I embody on mine, or you possibly can merely make a listing of supportive folks in your life.

You would make a listing of affirmations, quotes, free issues to do if you’re bored, or optimistic or humorous ideas that make you smile. Or you would scrapbook pictures of cute, fuzzy child animals to have a look at. You may make it no matter you need, so long as it’s helpful to you.

The purpose is to be proactive. You’re an skilled on you, so use a few of that information and perception for the sake of optimistic psychological well being.

While you’re accomplished with it, make a copy in your laptop or cellphone so you possibly can replace it when wanted. Tape it to your wall or maintain it in a secure place the place solely you could find it. No matter works.

YOU are essential. Your psychological well being is essential. Your happiness is essential. Do what you possibly can to maintain it.

Thanks for studying, and Preserve it Actual. 🙂

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This put up was beforehand printed on and is republished right here with permission from the creator.

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