What does your plan for having a crisis look like (looking for help to formulate one)?


I don't have a plan of action for when I'm in crisis (emotional flashbacks leading to sleep deprivation complete overwhelm and suicidal thoughts, feelings and wishes)...

I don't have the option to email T in any capacity and there's no one else currently who I can tell...

So I need a plan that I can refer to if I remember to ...I just don't know how to build one...

Anyone happy sharing how you built yours? What your plan is? What works?

Thank you 🙏


New Here
I’m in a men’s group. Our T had us name 2 people we promised to call if/when suicide ideation re-emerges - it was a oct we made with one another. Once you name your 2, it’s easier to go to them and say “hey, congratulations you’re listed in my plan and this is what I need from you, if/when I execute that plan.” It also allows you to share the gratitude you have for them being in your life etc.


my therapy peers are the heart and soul of my own crisis plan. alanon has been my longest running and most consistent connection to peer supporters, but i am forever on the lookout for other potential supporters, both live and on-line. 2 active groups and supporters is a bare minimum for my own comfort. life is just full of obstacles and it is good to have more than one source of support to turn to in the event that the first is not available at my time of need.


have the option to email T in any capacity
Curious if you’ve talked to your T about a safety plan and what they recommend. I don’t think emailing anyone would be effective for a crisis anyway. The reason I ask is because you can’t email them but can you call T? And if not do they have a suggestion for who you could call?

Mine said I had to call the crisis line. After I became adept at finding someone when I was in the worst of my suicidal ideation she let me reach out to her when I was ramping up, and she would call back by the end of the day. So again, not when I was in the thick of it and I had to be able to handle myself (reach out to crisis line, move my body outside, take meds) to a certain degree then she could help me in the lead up.


It Didn’t enter my head to tell my partner or friends. I was adamant that I didn’t want to upset them. But T helped me realise it wasn’t about upsetting them, but expressing my needs. So I told E and two friends. So if I needed I could tell them when I need help. Not to put responsibility on them (I hope) but to share what was going on for me.
so my plan was (I write past tense as I hope I’m not there again):
tell E
tell friend
contact T
crisis line

and what I can do for myself:
I have written down all the positives in my life, things that make me happy: look at that
remind myself feelings pass
practice grounding


What you’ve done in previous states of crisis is a good place to start. Because you’re trying to improve on the coping strategies you already use, rather than creating something from scratch. What works? What doesn’t?

What are other options? (Crisis lines, crisis websites, crisis places). For the moment (eg. “I’ll take some valium and email my doctor”

For me? The most helpful component is the stages of my crisis plan. I’ve been in crisis, so I know roughly what happens (especially behaviours, because they’re easier to identify) for me as I’m approaching crisis. I can respond earlier if I know what ‘earlier’ looks like.

Based on that, I have 3 stages with warning sign behaviours, and consequent actions to take to manage them. The idea is that I can intervene earlier with appropriate management strategies, but still have a plan for worst-case-scenario if it happens.

Knowing yourself is also something to capitalise on. For example, I know that in Situation X, I can trust myself to: contact my T for an urgent appointment, and wait for them to get back to me. Not everyone can do that. Some folks have had a bad experience on a crisis line and won’t use them again. Some folks need a support person to be involved to reliably get themselves to an ER and self-report suicidal intentions. Knowing yourself, and what does/doesn’t work for you is super helpful.

Sometimes these processes identify holes in our support system. That’s okay. Knowing ahead of time that you need someone willing to take your call in a time of crisis, for example, beats the hell outta waiting for the crisis to address that. Your T can help with ideas to fill holes in your support system if you find some.

No More

I’m in the same stages as you 😊

I’m trying to identify for me, what I know I will/won’t do at various stages rather than a blanket do X Y and Z because I know full well I won’t 🤦‍♀️

So I know that I can definitely go to friends and do the ‘hey, I feel really crap, can we do pizza/beach/go out night’ but I absolutely won’t go near friends when I feel I am suicidal. So I guess that kind of thing would be good for you to identify? At what points will you reach for X, and at what points does your behaviour tell you you are past X and need to do Y.

I know I have used a crisis line a few times & they have been fecking brilliant, literally owe my life in two particular instances to two wonderful women who quite literally talked me through the night. So that’s my Y.

Beyond that? I don’t know - what’s Z, when I’m past X and Y isn’t enough? Does your T or T’s office accept scheduling an extra session in crisis? Is there PRN medication you are prescribed?
This is my sticking point. I don’t take medication, I would have started self medicating long before X, probably around F somewhere 🤣 so where do I go? I did have an extra crisis session and that worked, so I guess that would have to be my final safety net.

Maybe this is just my mindless ramblings, so ignore me if it’s totally not helpful!


I have this pinned to my bookshelf:


It reminds me that when my brain is dysregulated, it's a hot mess and that I need to focus on getting re-regulated.

(My own photo/ image)