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 fluid; a constantly evolving practice unique to my specific needs in each situation. doing this work isn't easy or comfortable. developing a safe plan is an intensely introspective, disciplined, vulnerable practice. it's best done with that awareness and with support, if available.
after understanding yellow and red flags, i developed an awareness of when im in my emergency plan and a practice of communicating that. i'm aware of and manage my needs, limitations, and capacity.
it's not realistic 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 a luxury.
i have emergency info in my chart w medical providers as part of emergency plan. it includes requested accommodations for limitations, contact information for my emergency contacts, medical providers, law enforcement, DHS, dependents medical providers, veterinarian, smart 911 profile, case numbers, etc. click here for an example of EMERGENCY INFO for medical providers. well defined roles create an opportunity to practice awareness, accountability, efficiency, improve individual outcomes, and develop bests.
an emergency plan is part of needs based care that can be actively practiced, builds suicide awareness, and can 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).
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