Today’s challenge is to make or revisit you’re safety plan.
Okay, so if you have no clue what I’m talking about: a safety plan is a list of things to help you or people to contact if you are feeling really bad. Maybe that’s experiencing anxiety, depression, or psychosis; I don’t know what you need. But you make a plan, so that if you need help, but can’t figure out what to do, you have it laid out for you already.
I’ve posted about this a couple of times before, and challenge 56 was the most in-depth (here’s the link!).
I’ve been thinking about this recently, and I’ve realized that my plan has changed a LOT since challenge 56. My needs have changed, my circumstances have changed, and my old plan doesn’t really work now.
My warning signs: when I start procrastinating all the time. When I start sleeping too much. When my thoughts feel “slow” and muddled. These are all signs of depression and anxiety for me.
Grounding: feel my feet in my socks. Feel my feet in my socks in my shoes. Feel my feet in my socks in my shoes on the ground.
Breathe. Slow, deep, even. Trace the breathe in through my nose, down to my lungs, expanding and then relaxing, out back through my mouth.
Bring my depression with me. This doesn’t work for everyone, and I only know this exercise from the therapist. I personify my depression (his name is Phillip), and then when Phillip really wants me to stay in bed, I tell him, “it’s okay if you want to stay in bed, but I’m going to go get food. You can come with me if you like.” This can help a lot, even though it seems silly at first. (If you are seeing a therapist, definitely talk to them about this before doing it!!)
Okay, but none of these are working. I still feel really ______.
Text my therapist. This is something I have permission from her to do. I tell her, “I’m having a really hard time right now. My depression is too big and I feel stuck and I don’t know what to do.” And then she gives me ideas or advice or tells me to call her. It can be really helpful.
That helped in the moment, but it’s later that night, and I still feel bad.
Write it out! Journaling can help me figure out what I’m feeling and vent.
Art it out! Drawing can also help.
Distract myself: do my computer science homework, which makes me think.
Talk to my friends about how I’m feeling.
I do not and never really have had suicidal thoughts. I rarely self harm— and I’m lucky in these respects. But I also know that if I am unsafe, I have resources:
Call the counseling center— my schools counseling center has an after hours line.
Call a hotline (1-800-273-8255)
That place also has online chat available.
If you are feeling truly unsafe and think you might hurt yourself or commit suicide, please please please call 911. Please. The world would not burn so bright without you in it.
Writing this out so that you have it available without having to search for it is a good idea. Sometimes when you’re feeling really bad, you can’t see well enough to know what you need or what resources to look for. If you make a plan, you have this list in front of you. You don’t need to do as much work. Please stay safe! I love you all! ❤️
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