There are individuals I respond to that are in crises suffering from a panic attack, anxiety, or the urge to self harm that are at a loss of how to calm themselves in the moment. Having a safety plan is so critical for calming yourself, knowing breathing exercises or grounding techniques before you are in crises is important. A safety plan can include a call to a friend that you have made arrangements with, regardless of what you do it’s important to work it out beforehand.
Once you have a safety plan try to internalize it, become comfortable with what you will do. For example, practice some breathing exercises or grounding techniques in those calm moments so that you will be ready when you need it. Share your safety plan with a friend and have them go through some of the techniques over the phone via text or voice. I know it isn’t easy, but having that plan for when you are in crises can save you from so much grief and can give you the guidance you need to bring you to a calm state.
Here are some links to help you get started:
