5 Things To Do in a Mental Health Crisis

A mental health crisis may consist of extreme anxiety, depression or feeling suicidal. For me, it's generally a mix of all three. This results in a rush of energy, feeling like I can't keep still or think straight, feeling like I can't breathe or am drowning and just utter terror that this is the beginning and things are about to get so, so much worse.

There are countless lists out there of things therapists, experts, and other mental health professionals think should, or could, help. Most things I've tried from various suggestions don't really help at all or help once in a blue moon but this list is what generally works for me.

1. Listen to Music.

Music really helps me when I'm having one of my moments. Sometimes I listen to really happy music when I'm feeling sad, other times I listen to music I relate to in that moment. Yes, this often means I am still feeling sad but allowing yourself to express emotions is how we deal with them in a healthy way. People who express their emotions regularly don't end up putting a cork in it for months and then end up going bang. So dance around the room, sing at the top of your voice - hell, scream the words if you have to. Do what you need to do and do it with a soundtrack.

2. Write a blog post, journal or article.

This is something I find quite useful during a crisis, so useful in fact that's exactly what I'm doing right now. If you get your thoughts and feelings down on paper, it's another way of expressing your emotions and helps get it all out. You can blog online or keep a written journal, both are quite helpful. Blogging has the upside that you can find people out there who feel the same and can relate, but with a written journal it's private and it can always be with you. Drawing, doodling or writing poems can also be helpful in the same way. If you can put your negative emotions into something positive that's always bonus points. I also find that doing something with substance, that needs to be finished once it's been started is useful for keeping you occupied and stops your train of thought going off the rails. If you're busy trying to make a piece of writing worth reading or a drawing worth putting on the fridge then you can't start ruminating and thus drag yourself further down the rabbit hole.

3. Let yourself feel it.

No one likes to experience unpleasant emotions, that's why they're called unpleasant. It's rarely if ever fun to feel angry, sad, guilty or anxious - but these emotions are just as real and valid as positive emotions. There is some truth to the idea that without bad there would be no good, and this is definitely true for emotions. If you were unable to feel sadness, you'd be unable to be happy too and that in itself is pretty sad. Anxiety is another that the more you try to stop it, the more likely it is to completely take you over. So try to let go and let those emotions wreak their havoc, if only for a few moments. I know it's difficult to relinquish control and sometimes those feelings themselves feel like they're enough to kill you, but I promise you they won't. You will get through this. You will feel better. It is okay to not be okay.

4. Weigh up your options.

Many people who experience these types of overwhelming emotions have what doctors and therapists would call destructive coping mechanisms, whatever those may be for you. I advocate that sometimes self-destructivebehaviour is just going to happen and that isn't something to feel guilty for. Getting through this alive is the only thing that matters, so tomorrow you are here to say 'Yes, I feel okay now'. This doesn't mean you always go for the nuclear option of self-harm or things that can actually get you killed. Chose something a little less drastic but still with the same effects. Smash your plates, get REALLY drunk or punch a wall - whatever makes you feel better. There will be sometimes when you fall off the bandwagon, old habits die hard after all. There is no such thing as an ex-addict and I believe this relates to us too. There is no such thing as an ex-self-harmer; there is just someone who used to self-harm. Don't feel guilty, don't feel ashamed - you did what may have been your last resort to keep yourself safe. A few scars or bruises are far better than ending up in a body bag.

5. Know when to ask for help.

A lot of people have been there, some more than others. If you're sat there contemplating whether life is even worth living at all - it is time to call for help. Ring your family, your friends, charities, help lines or the crisis team. If they don't help or as often happens, they don't answer - ring 111. They will most likely send you an ambulance (just a heads up), but some paramedics are better at handling mental health crises than the actual crisis team. Don't feel guilty for having to ask for help. It's better for the everybody involved if you ring for help when you're only thinking about ending your life, rather than when you've already acted on it. Even if you have already acted on impulse, call for help. Life is worth living MOST of the time and it's taken me 3 near death experiences to realize that. I want to live, but I have to fight the demons in my head and my heart in order to keep my foothold on this earth. If I can fight it, I expect you to at least try. Recovery is a long process. Things do get better, but they often slide back every now and then too. You will likely never be 100 percent 'normal' and nor will I, but hey, who ever wanted to be 'normal' anyway?

Samaritans: 116 123

Crisis Team (Worcester): 01905 681915

Sane: 0300 304 7000

NHS Helpline: 111 or 999 for an emergency