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emergency plan:
framework
is there anything i can do that's not suicide?
to live with ptsd and suicide, i had to develop an emergency plan for safety. my emergency plan is a deeply personal, fluid, constantly evolving practice unique to my specific needs in each situation.
doing this work isn't easy or comfortable. developing an emergency plan is not a one time exercise done with a clinician in crisis.
developing a safe plan for increased intentisy of suicide is an individual, introspective, disciplined, dynamic, vulnerable practice based solely on the needs and resources available to the person living with suicide. it's best done with that awareness and with trusted, safe support (if available).
suicide prevention is the sole responsibility of the person living with suicide (me). that understanding combined with well defined roles creates an opportunity to practice awareness, accountability, efficiency, improve individual outcomes, and develop best practices that result in enduring suicide prevention.
after understanding yellow and red flags, i developed an awareness of when im in my emergency plan and a practice of communicating that with the appropriate people. i'm aware of and manage my needs, limitations, and capacity.
it's not realistic or most effective to create an emergency plan when in crisis/emergency. this planning is best done during stretches of recovery; not in activation.
an emergency plan is part of needs based care that can be actively practiced, build suicide awareness, and ultimately prevent suicide.
i do not choose to live w suicide.
the only one who can help me is me.
the framework for my current emergency plan is below.
if you'd like support creating an emergency plan, click here (no cost).
an important and candid part of emergency planning for people living with suicide is connecting emergency contacts, loved ones, dependents, medical providers (including veterinarians), law enforcement, DHS, and courts. i developed an information sheet for those people (click here for my emergency info sheet).
suicide prevention beyond having this information, communication, and heartfelt support is not the responsibility of any individual included other than than the person living with suicide.
this sheet is in my google drive and the link is accessible by each person involved. this allows me to efficiently make live updates and keep everyone informed. it's in my chart w medical providers and part of my smart911 profile.
smart911 is a free national service that allows individuals to create a secure "safety profile" containing critical household and medical information that is automatically shared with 9-1-1 dispatchers during an emergency. this service is intended to save time when seconds matter, particularly if a caller is panicked, unable to speak, or in an unsafe situation where they cannot communicate verbally.
NOTE: emergency planning is not done w consideration for or prioritization of therapist desensitization or "burn out." it's specific to the needs and resources available to the person living with suicide. "evidence-based" acronymed clinical safety plans have not historically reduced suicide (click for suicide statistics).
emergency plan:
keep track of
short term facts:
long term facts:
1. put myself around people
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consider people's capacity and my needs (requires understanding of my symptoms and limitations)
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consider groups of people for harm reduction vs individuals. i practice putting less of myself in more places so i'm not reliant on any one/few people.
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get on a call (https://www.theantidoterecovery.com/support)
2. create a safe landing (goal: comfort, safety, needs, available resources)
3. do things that slow (nervous system regulation)
4. hydrate
5. eat
6. self care (spectrum of basic to luxury)
7. plans: will do, won't do, want to do, don't want to do (do nothing is an option, end of life plans)
8. tools (individually developed practice- for people living w suicide/crisis: https://www.theantidoterecovery.com/support)
9. is there anything i can do thats not suicide?
over time/ahead of time: practice communication into/through/out of emergency plan, plan for responsibilities when in emergency plan, prep food/hydration/supplies/safe place/anything else during emergency plan
secondary emergency plans (for me): w law enforcement (dispatch/contact people), transportation for my kids, care for my animal companions, smart 911 profile.
tools:
my practice
i go to my emergency plan for multiple reasons. an emergency plan gives me space to manage my health according to my needs. i use tools to manage my health, whether in maintance or emergency plan.
included below is a tab for awareness. those are my yellow and red flags that signal i need to go to some level of emergency plan. my emergency plan ranges from dont drive to prn pharmaceutical pause.
the tabs below are my categories of need and what i practice w discipline and wo negotiation:
yellow flags:
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flash in my chest w lived experience or a memory
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feeling like i hit my head following flash in my chest
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sleeping less than 4hr/night at least 4/7 days/wk
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missing alarms
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doing nothing for multiple weeks/months
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wanting to break shit
red flags:
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impulse control (getting mad at my pups, getting loud, physically breaking shit including self/self harm)
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fkn hating my closest oved ones
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silence
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doing nothing for multiple weeks/months