5 Step Crisis Plan
1. Understand when you are not doing well. To do this, answer the following questions
- On a scale of 1 (as bad as it gets) to 10 (as good as it gets), what is the number where you feel bad but can still tolerate it? ____
- On a scale of 1 to 10, at what point is it difficult for you to deal with the bad feeling? ___
-On a scale of 1 to 10, what number makes you feel so bad that you can no longer tolerate it, and is the risk of attempting suicide greater? ____
-How are you feeling now? ____
2. Find distraction.
One way to survive painful emotions is to seek distraction. Choose below which things can help to distract you.
- Walking
- Biking
- Calling a friend
- Walking the dog/paying attention to a pet
- Playing music
- Working in the garden
- Taking a shower
- Watching a movie
- Reading a book
- Sports
- Creating a puzzle (crossword, sudoku or jigsaw)
- Swimming
- Dancing
- Getting a massage
- Going to the hairdresser
- Cooking a new recipe
- Going to the cinema
- Playing football
- Shopping
- Praying
- Drawing
- Writing a story or poem
- Singing
- Going to a museum
- Doing housework
- Meditating
- Gaming
- Other: What else distracting activity can you think of? ____
3. Write down 3 people you can contact in case of a crisis.
4. Write down your GP's contact information and a crisis line. The helpline in the Netherlands is: 113: 0900-0113 (open 24/7), or you can chat with 113 via the website www.113.nl
5. Evenings and nights are often more difficult than during the day. If the distraction does not work well, you can of course immediately call 113, or the GP on duty if necessary.
What can you do if you start feeling bad at night?
Example: Watch a movie, and if that doesn't help, call a crisis line.
If you have the urge to harm yourself, try holding ice in your hand, or do some exercise.
For more infromation, visit these websites:
https://www.helpguide.org/articles/suicide-prevention/suicide-prevention.htm
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These are very useful tips JulitaBonita contributed on 12-05-2020 17:24
These are very useful tips and blogs in times of Corona. Probably alot of people are dealing with negative thoughts and trying to manage the crisis. Let's hope they find comfort in your blogs! :)
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