Crisis prevention starts with us. By practicing proper self-care techniques, we can stop a mental health crisis before it even starts. Today we will be discussing the components of self-care which make up crisis prevention at the individual level.
Education
The first step to practicing self-care and preventing a crisis is understanding mental health. Identifying problematic patterns, understanding your diagnosis, and learning about different types of coping mechanisms all are essential is addressing mental health concerns before they escalate. Education about mental health and illness comes in many forms. Mental health education can be in the form of case studies, reading formal research, talking to a professional, or self-reflection. Additionally, knowing what resources are available to you is vital when times of crisis do hit.
Coping Techniques
Having proper coping techniques is essential to managing mental illness and stress. There are many kinds of ways to cope with stress in a healthy way. Breathing exercises, progressive muscle relaxation, and grounding are just a few examples. What works for one person may not work for another. A mental health professional can help you find what works for you and make sure you understand how the technique works. Just as important, you should understand poor coping mechanisms. Substance abuse or self-harm, for example, often are forms of coping that are detrimental to the individual. Knowing the signs and addressing them early can help prevent more issues down the road.
Physical Health
As we have discussed numerous times before, mental and physical health are deeply intertwined. Addressing underlying health issues can aid in reducing stress and managing mental illness. Many studies also have shown the effectiveness of endorphins (hormones released during exercise) in elevating mood. Since these are the same chemicals that are also released while experiencing pain or stress, it is also believed that exercise can help boost physical and mental resilience. The kinds of foods we eat also impact our mood. Harvard Health states that 95% of our serotonin (the neurotransmitter responsible for sleep, appetite, mood regulation, and pain reduction) is produced in the gastrointestinal tract. For one of our most important chemicals to be produced primarily by digestion shows a strong link between food and our brain chemistry. Having a balanced diet helps in regulating levels of our neurotransmitters. Recognizing our mental and physical wellbeing as one, rather than two separate systems, helps us achieve a better quality of life.
Support Systems
The largest aspect of crisis prevention in my life is my support system. Every support system looks different. Some may consist entirely of friends and family, while others may include mental health professionals or crisis services. In either case, it is important to have multiple places you can turn to. Relying on only one individual to support your mental health puts a heavy burden on them and also can put you in a dangerous position if said person is not able to help. I highly recommend saving contact information for crisis lines or mental health nonprofits as these can help you expand your support network – especially if you do not have many supportive connections in your life. It is also important that you have a frank conversation with individuals that are close to you about the type of support you need and what kind of support they are comfortable providing. Miscommunication can be detrimental in a crisis and knowing what you can expect from your people ahead of time helps. Having people you can lean on when times get tough is important. Having people you can trust to help during a crisis is life saving.
Final Thoughts
Self-care and crisis prevention at the individual level go hand in hand. By educating ourselves, practicing self-care, and growing strong support systems, we can be prepared for a crisis and potentially prevent it.
For more information, check out the following resources…
Harvard Health – Nutritional Psychiatry
Highland Springs Specialty Clinic – The Benefits and Importance of a Support System
National Alliance on Mental Illness – Preventing and Preparing for a Mental Health Crisis
National Library of Medicine – Contribution of Physical Exercise to Brain Resilience
Or visit our Resources tab for crisis service information.