emergency plan:
framework
is there anything i can do instead?
to live with ptsd and suicide, i had to develop an emergency plan. after understanding yellow and red flags, i also developed an awareness of when i was in emergency plan. the framework for my current plan is below.
for me, an emergency plan is a constantly evolving practice and unique to my specific needs in each unique situation.
doing this work isn't easy or comfortable. developing a safety plan is an intensely introspective, disciplined practice. it's best done with that awareness and with support, if available.
if you'd like help creating an emergency plan, click here. there is no cost.
emergency plan:
keep track of
acute causes:
other causes:
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 for harm reduction vs individuals. i practice putting less of myself in more places so i'm not reliant on any one or few people.
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get on a call (https://www.theantidoterecovery.com/support)
2. create a safe landing (goal: comfort, safety, needs)
3. do things that slow (nervous system regulation)
4. hydrate
5. eat
6. self care
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 feedback on tools from 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
tools:
my practice
i go to my emergency plan for multiple reasons. an emergency plan gives me space to manage my health. 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:
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communicate w emergency contact(s)
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harm reduction (stop driving, stop working, stop public/social)
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keep basics charged and on me-requires pockets/clothing choice (phone, airpods, mouthguard, hair elastic, water)
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do nothing