In the Event of An Emergency

When it comes to mental health, knowing how to manage during moments of crisis is as crucial as knowing emergency procedures on an airplane. Just as a pilot monitors altitude, cabin pressure, and overall safety, we must be aware of our mental state and have a plan in place to both prevent issues and respond effectively in case of an emergency.

This article outlines key strategies you can implement when your mental health begins to spiral. Remember, just like any skill, these tools become more effective the more you practice them.

1. Monitor Your Mood

Keep a close watch on your emotional state. Are you more irritable than usual? Feeling more low or anxious? A key part of emotional regulation is recognising early warning signs before things get worse. Use mood tracking apps or journals to spot patterns in your feelings, or set reminders to check in with yourself on a regular basis.

2. Challenge Your Thinking

We all have negative thoughts – but these multiply and increase in strength as our mood deteriorates – a bit like bacteria! So, it’s common to experience far more cognitive distortions - automatic, negative thoughts that distort reality. These might include all-or-nothing thinking (“I’m a failure”) or catastrophising (“This is the worst thing ever”). Ask yourself: Is this thought realistic? What evidence do I have for and against it? replacing negative thoughts with balanced ones. For example, instead of “I’ll never get better,” try “I’ve had hard times before, and I’ve gotten through them.” Practicing cognitive restructuring techniques will help you manage distressing thoughts.

3. Use the 0-10 Scale: Gauge the Intensity of Distress

When you’re experiencing emotional distress, it’s easy to feel like things are spiralling out of control. The 0-10 distress scale is a useful tool to help you assess how serious the situation really is. Ask yourself, “On a scale from 0 to 10, how much does this really matter?” Will it matter next week if I missed that train? Will it matter next year that I had to resit an exam? Often, we over-estimated how important any situation is.

4. Recognise When You’re in the ‘Torture Quadrant’

The “torture quadrant” is where all negative emotions lie - anxiety, anger, and depression. Being aware of this quadrant allows you to recognise that you’re feeling stuck and that it’s time to take action. Identify the situations, thoughts, or feelings that trigger this state. Then, reassure yourself that being in the torture quadrant does not mean you’re powerless and start exploring ways out by reevaluating your thoughts, changing our behaviour or shifting your focus onto where you have control in your life.

5. Remember Your Support Network

Just as an airplane crew works together to ensure the safety of the passengers, you don’t have to handle a mental health emergency alone. In times of crisis, your support network becomes invaluable. Ensure that you talk to friends, family, or a therapist when you’re feeling overwhelmed. Simply talking about how you’re feeling can reduce the weight of distress. Alternatively, if life feels stressful, ask for help with day-to-day tasks or responsibilities. A friend might be able to help with errands or take on a small task that feels too big for you right now.

7. Use Coping Strategies: Distraction, Relaxation, and Mindfulness
Having relaxation or mindfulness strategies can prevent problems emerging or help bring your mind back to a calmer state.

Distraction: When your mind becomes stuck in distressing thoughts, engage in activities that require your attention. This could include watching a movie, listening to music, doing puzzles, or engaging in a creative hobby.

Relaxation: Techniques like deep breathing, progressive muscle relaxation, or taking a warm bath can help your body and mind calm down.

Mindfulness: Practicing mindfulness techniques, such as grounding exercises or focusing on your breath, can help detach from overwhelming thoughts.

8. Develop Your “In Case of Emergency” Plan

Now that you’ve learned these strategies, the next step is to create your personal mental health emergency plan. This should include:

        •       A list of early warning signs that your mental health is worsening.
        •       A scale for assessing distress (the 0-10 scale).
        •       Cognitive techniques for challenging negative thinking.
        •       A list of people you can contact for support.
        •       Coping strategies (e.g., distraction, mindfulness, relaxation techniques).

Practice often, so that when you find yourself in a crisis, your response will feel more automatic. Much like emergency drills on an airplane, rehearsing these tools ensures that you’re prepared.

Conclusion

When mental health problems escalate, knowing how to handle the situation can make a significant difference in your recovery. Just like the procedures on an airplane during an emergency, having a plan, monitoring your mental health regularly, and practicing your coping skills can help you regain control when turbulence strikes.

Make an “emergency plan” and review it frequently. With regular practice, these techniques will become your go-to resources, providing structure and familiarity in difficult times.