Listen, we hear about the things we need to do for better mental wellness all the time. The checklists and self care acts can feel accessible when our life is more manageable. If you are anything like the overthinkers and overdoers at Nine to Kind, our life being in sync is pretty rare. As a licensed therapist, I am constantly pushing the concept of preventative problem solving. Creating a mental health plan is one of my favorite tools to equip my clients with before the crap hits the fan.

What is a mental health plan?

Why is this helpful for things like burnout management and mental wellness as a whole?

Keep reading to learn more!

What is a Mental Health Plan?

In the Nine to Kind Possibility Planner, we call this guide the “Self Care Quick Guide.” It is included in the print edition of the planner as a quick reference tool for us to have when overwhelmed or struggling to sort out the next best step.

In therapy, we often relate “crisis plans” in relation to safety or client emergencies. A Mental Health Plan is an inventory of your go-to people, consistently helpful skills, coping strategies, and places to have on hand when having a tough mental health day. A mental health plan can serve as an informal safety plan or as a quick reference guide when your mood and life are taking a major hit.

Tangibly, the Mental Wellness Plan can be a phone note, written worksheet, or saved document on your computer. We included this in the Nine to Kind Possibility Planner because planners are often accessible and near by. Consider items you have on hand often or spaces you frequent (desk, bathroom, etc) as a place to have a copy ready.

The goals of a Mental Wellness Plan are to:

• Reduce decision making when already fatigued
• Develop a more intrinsic memory of effective coping skills
• Increase use of community and relationships
• Remind one of their support systems (therapist, medication provider, mentor, gym, support groups, etc)
• Sustain confidence that one can make it through the ups and downs of our mood and circumstances

A Mental Health Plan should not include the following:

• Experimental coping strategies, Mental Health Plans should have more tried and true solutions included.
• Anything that could make matters worse (specific people, situations, triggers, etc).
• People, Places or Things that are not readily accessible or inconsistent.
• Language that is hard to take in or believe. If positive affirmations frustrate you, don’t include them!

How You Should Structure Your Mental Health Plan

Ideally you would have a guide for when things are starting to decline. Moments like these can be related to anniversaries of difficult times, busy seasons at work of school, or seasonally. This could also be when stressors are building and there is uncertainty of when things might get worse.

Pre-Crisis Mental Health Plan

Pre-Crisis Mental Health Plans are focused on lower intensity interventions and preventative care. For example, you may call a friend or make plans to see a mentor at this stage. You would engage in self care that is effective and that can support any problem solving that is feasible ahead of time. Pre-Crisis Plans are to VALIDATE that things are not well without going into a panic (or ignoring it).

Items to include:

• People to call or text (friends/family/people you would vent to)
• Schedule (ex: 1:1 with a work colleague or someone similar to a mentor)
• Activities that help with physical and emotional support (workout class, buying soothing items, etc)
• Specific Skills to Try (DBT TIPP skill, Opposite Action)
• Something to Remember: An affirmation, mantra, or statement that keeps you grounded.

Emergency, Crisis or Rock Bottom Mental Health Plan

This is when crap hits the fan due to a buildup, sudden onset or anything of the sort. Moments like this might be receiving unexpected news, hitting your breaking point emotionally, or on the cusp of a major change.

The items included are similar to a Pre-Crisis Plan, but the level of intervention is more intensive.

• People to call or text (Emergency Contact, Therapist, Trusted Friend/Family)
• Schedule (Therapy or Medication Appointment, Time off Work, Additional Supports like Childcare)
• Activities that help with physical and emotional support (Focused on taking the load off you, increasing support, and engaging in activities that are more regulating)
• Specific Skills to Try (This can vary depending on the need. Rock bottom might be more focused o harm reduction rather than problem solving.)
• Something to Remember: This is more about your “why” or what keeps you going. This needs to be meaningful and impactful.

If there is anything to take away from this, is that taking care of yourself is hard…and we need tools to make things easier when dealing with intense moments. Some might find this dramatic, but you would rather go into a personal crisis better prepared than making decisions on the fly.

The Nine to Kind Possibility Planner is designed to maintain all areas of your mental health. From action oriented therapy worksheets to weekly affirmations, this planner will reinforce the around the clock attention our mental health deserves. Get yours HERE.