Managing an Emotional Health Crisis

Navigating an emotional health crisis can be overwhelming, but with the right strategies and resources, you can manage the situation effectively. This article covers how to deal with a panic attack, assess and contain threats, and provides essential national crisis line numbers.

Managing an emotional health crisis requires a combination of immediate coping strategies, thorough assessment, and access to professional support.

Dealing with a Panic Attack

Panic attacks can be sudden and intense, but there are several techniques to help manage them:

• Deep Breathing: Focus on taking slow, deep breaths. Inhale through your nose for four seconds, hold for seven seconds, and exhale through your mouth for eight seconds. This can help calm your nervous system.
• Grounding Techniques: Use the 5-4-3-2-1 method to ground yourself. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Positive Visualization: Picture a peaceful scene or a place where you feel safe and relaxed. This can help shift your focus away from the panic.
• Mantras: Repeating a calming phrase like “This too shall pass” can help reassure you that the panic attack will end soon.
• Physical Activity: Light exercise, such as walking, can help reduce the intensity of a panic attack by releasing endorphins.
• DBT TIPP Skills: The TIPP skills from Dialectical Behavior Therapy (DBT) can be particularly effective in managing intense emotions during a panic attack:
• Temperature: Change your body temperature by splashing cold water on your face or holding an ice pack. This can help slow your heart rate and calm your body.
• Intense Exercise: Engage in short bursts of intense physical activity, like jumping jacks or running in place, to expend excess energy.
• Paced Breathing: Slow down your breathing by inhaling deeply and exhaling slowly. Aim for five to six breaths per minute.
• Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, which can help release physical tension.

Assessing and Containing the Threat

When faced with an emotional health crisis, it’s crucial to assess and contain the level of threat effectively:

1. Identify the Crisis: Determine if the crisis is a threat or a challenge. Viewing it as a challenge can help you approach it more constructively.
2. Assess Risk Levels: Look for signs of escalation, such as changes in behavior or verbal cues. This can help you gauge the severity of the crisis.
3. Create a Safe Environment: Ensure the person in crisis is in a safe space. Remove any potential hazards and provide a calm, supportive atmosphere.
4. Provide Emotional Support: Listen actively and validate their feelings. Let them know they are not alone and that help is available.
5. Develop a Crisis Plan: Work with the individual to create a plan that includes coping strategies and emergency contacts. This can provide a sense of control and preparedness.

Harm Reduction for Self-Harm

For individuals inclined to self-harm, harm reduction strategies can be crucial:

• Identify Triggers: Recognize what emotions or situations lead to the urge to self-harm. Understanding these triggers can help in finding alternative coping mechanisms.
• Safe Alternatives: Engage in activities that provide a similar sensation without causing harm. For example:
• Holding ice cubes: This can create a numbing sensation similar to self-harm without causing injury.
• Using a red marker: Drawing on the skin with a red marker can mimic the visual aspect of self-harm.
• Elastic Bands: Snapping an elastic band on your wrist can provide a sharp sensation without lasting damage.
• Physical Activity: Channel the urge into physical activities like running, dancing, or hitting a punching bag. This can help release pent-up energy and emotions.
• Creative Outlets: Express emotions through art, writing, or music. These activities can serve as a therapeutic release.
• Seek Support: Talk to a trusted friend, family member, or counselor. Sharing your feelings can reduce the urge to self-harm and provide emotional relief.

National Crisis Lines

Having access to crisis lines can be a lifeline during an emotional health crisis. Here are some essential numbers:

• 988 Suicide & Crisis Lifeline: Call or text 988 for 24/7, confidential support for anyone in suicidal crisis or emotional distress.
• National Suicide Prevention Lifeline: 1-800-273-TALK (8255). This number will also connect you to the 988 Lifeline.
• Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor.
• Veterans Crisis Line: Call 1-800-273-8255 and press 1, or text 838255 for support specifically for veterans.
• Volunteers of America Crisis Line: Call 1-800-584-3578 for 24/7 emotional support and crisis intervention.

Managing an emotional health crisis requires a combination of immediate coping strategies, thorough assessment, and access to professional support. By staying informed and prepared, you can navigate these challenging moments with greater confidence and resilience.