Ever found yourself in a mental health crisis, unsure of which way is up? You’re not alone, and that’s exactly why my therapist suggested to me that I have a personal mental health emergency toolkit, which can be a lifesaver.
It’s a collection of resources and strategies tailored just for you, offering comfort and stability when everything else feels unpredictable. Everyone faces tough times, and an emotional first-aid kit can be the key to managing stress and anxiety effectively. I realize that many people won’t buy into this or have never heard of this, but let the curious side of you read this post to see if a toolkit may be right for you.
Understanding Mental Health Crises
Understanding what constitutes a mental health crisis is crucial for anyone looking to build a mental health emergency toolkit. A mental health crisis occurs when someone’s usual coping mechanisms fail, leading their thoughts, feelings, and behaviors to become overwhelmingly challenging. The day I fell into a mental health crisis, I had no idea what was going on or what I needed. It wasn’t until many weeks into my crisis when I was just barely holding on that my therapist first suggested a mental health toolkit. Recognizing these situations early can be key to effectively managing them.
Components of Your Mental Health Emergency Toolkit
Creating a mental health emergency toolkit is like assembling a backpack for a hike; you fill it with essentials that can support you when the path gets steep and rocky. Let’s break down what you might want to include for maximum effectiveness.
Essential Items to Include
The physical items in your mental health emergency toolkit can be as diverse as your personal needs. Think of these as the tangible tools you can reach for in stressful moments:
- Stress Balls or Fidget Spinners: These handy items can provide a quick outlet for nervous energy, helping to center your focus.
- Journals and Pens: Writing down thoughts can be incredibly therapeutic, offering a private space to express what’s swirling in your head.
- Emergency Contact Lists: Have a list of friends, family, or professionals you can reach out to in case you need immediate support.
Digital Tools and Apps
In today’s world, our phones can serve as lifelines in times of trouble. Here are some mental health apps that offer immediate support, acting like a virtual friend. For me, these apps weren’t available when I first suffered my mental health crisis. So I did a deep dive into Self Help apps to find ones that had excellent reviews, that I have heard of, and that are able to promote themselves successfully. If you can recommend others that you like, please comment below with the name of the app.
- Headspace: Known for its guided meditations that can help calm your mind, and a ton of great reviews.
- MindDoc: This app helps track your emotions and provides insights into your mental health. It has great reviews.
- Calm: Provides various audio experiences designed to help soothe anxiety and improve sleep. You’ve probably seen the commercials.
Resources for Professional Help
When you’re feeling overwhelmed, professional help can make all the difference. Your toolkit should include resources like:
- Crisis Hotlines: Having numbers such as the National Mental Health Hotline at your fingertips means help is just a call away.
- Local Services: Research local mental health services that are available to assist when you need face-to-face support.
- Therapist Contacts: Keep a list of therapists you trust or have been recommended to you, so you can easily reach out for professional guidance.
These resources are like the map for your mental wellness journey, guiding you toward the path of healthy coping mechanisms. I actually created a document that I laminated that included all my contacts. Explore more about crisis hotlines and resources that can provide support when you need it most.
Developing Your Personal Emergency Mental Health Toolkit
Creating a personal mental health emergency toolkit is more than just compiling items; it’s about crafting a strategy tailored to your unique needs. A personalized strategy ensures that your toolkit serves you well when you need it the most.
Assessing Your Needs
Understanding your personal mental health needs is crucial. It requires honest reflection and a bit of trial and error. Take a moment to think about your past experiences. What works for you when you’re stressed or anxious?
To effectively assess your needs:
- Reflect on past experiences: Think about times when you managed your mental health well. What tools or strategies helped?
- Identify patterns: Look for triggers or signs that indicate you might need to use your toolkit.
- Seek feedback: Sometimes others can see what you can’t. A trusted friend or therapist can offer insights.
Testing and Adjusting Your Toolkit
Building your toolkit isn’t a one-time task. It evolves as you do, adapting to your life changes and new insights into what works best for you. Be prepared to:
- Regular Reviews: Schedule regular check-ins with yourself to evaluate the effectiveness of your toolkit. Are there items or strategies you never use? Are there new tools you’ve discovered that should be added?
- Stay Informed: As new mental health resources and strategies become available, consider giving them a try. For instance, new apps or techniques might offer unexpected benefits. Explore essential strategies for well-being to keep your toolkit up-to-date.
- Be Flexible: What helps you now may not work in the future. Stay open to experimenting with new tools or removing outdated ones.
Coping Strategies to Include
Crafting a mental health emergency toolkit isn’t just about having physical items handy; it’s also about equipping yourself with strategies that can ease anxiety and stress. Here, we look at two effective strategies that should find a place in every toolkit.
Breathing Exercises and Meditation
Breathing exercises can help reduce anxiety by activating the part of our nervous system that counters stress. Techniques like the 4-7-8 breathing method are gaining popularity for their simplicity and effectiveness. This method involves inhaling for four seconds, holding the breath for seven, and exhaling for eight, promoting calmness and relaxation.
Meditation, on the other hand, is like a mental reset button. It can offer a sense of peace and balance, helping you manage the mixed emotions that often accompany an anxiety episode. According to research on meditation’s benefits, regular practice can improve focus, emotional well-being, and even physical health. Imagine it as a spa day—but for your mind. It took me multiple times of trying to meditate before it kicked in, but I can only do about 15 minutes before my mind starts going down rabbit holes. So don’t worry if you don’t succeed at first.
Creative Outlets
As adults, we often forget the therapeutic power of creativity. Creative outlets such as drawing, writing, or playing music can be transformative tools for mental health.
Engaging in these activities provides a channel for expressing feelings that words sometimes fail to capture. Drawing or painting can serve as a visual language for emotions. Writing, whether it’s poetry, journaling, or storytelling, allows thoughts to flow freely. Music, with its rhythms and melodies, can soothe or energize our souls.
Having a mental health emergency toolkit isn’t just about preparedness; it’s about empowerment. Every tool, whether physical or digital, offers a way to regain control when things feel overwhelming.
My therapist and I took a full session to list all things I wanted in my toolkit, including up-to-date prescriptions for my meds. I got a plastic box and filled it with tangible items. Every once in a while, I update the toolkit. Having this toolkit, at times, is my lifeline to the living world when I stray toward isolation. I added quotes on index cards, and even a box of tissues. Have I convinced you how valuable these toolkits can be?
