The Best Prevention is Wellness
Prioritizing Your Mental Wellness A Guide to Suicide Prevention Through Wellness Planning.
September marks Suicide Prevention Month, a crucial time to elevate conversations around mental health and equip ourselves with the tools to support ourselves and those we care about. While this month brings heightened awareness, the commitment to mental wellness is an ongoing journey. One powerful way to navigate this journey is by developing a personalized mental wellness plan. #SuicidePreventionMonth.
A mental wellness plan isn't a one-size-fits-all solution; it's a dynamic strategy tailored to your individual needs and circumstances. It’s about proactively identifying stressors, understanding your coping mechanisms, and building a network of support to foster overall well-being. Here’s how you can start crafting your personalized wellness plan this Suicide Prevention Month:
Acknowledge Your Feelings and Challenges: The Foundation of Your Wellness Plan
The first step towards any effective wellness plan is self-awareness. Take time to reflect on:What situations or thoughts tend to worsen your mood or increase your stress levels? (e.g., social isolation, work pressure, financial worries, specific anniversaries). Recognizing these triggers is key to proactive planning.
How do you typically react to these challenges? (e.g., withdrawal, irritability, changes in sleep or appetite). Understanding your reactions helps you choose appropriate coping strategies for your plan.
What does "feeling well" look like for you? Identify the activities, people, or environments that contribute positively to your mental state. These become the building blocks of your wellness activities.
Keeping a journal can be incredibly helpful in identifying patterns and understanding your emotional landscape, forming the basis for your personalized plan.
Identify Your Coping Strategies: Building Your Wellness Toolkit
Once you understand your challenges, consider what strategies help you cope effectively. These can be both proactive (things you do regularly to maintain well-being) and reactive (things you do when feeling overwhelmed). These strategies are the core components of your wellness plan.Healthy Habits: Regular exercise, balanced nutrition, sufficient sleep, and mindfulness practices (like meditation or deep breathing) form the bedrock of good mental health within your plan.
Engaging Activities: Hobbies, creative pursuits, spending time in nature, or listening to music can be powerful mood boosters and essential elements of your wellness routine.
Social Connection: Nurturing relationships with friends, family, or support groups provides comfort and a sense of belonging, vital for your overall wellness.
Professional Support: Knowing when and how to access therapy, counseling, or psychiatric care is a critical component of any comprehensive wellness plan.
Make a list of these strategies and think about how you can incorporate them into your daily or weekly routine within your personalized wellness plan.
Build Your Support Network: A Pillar of Your Wellness Plan
You don't have to navigate mental health challenges alone. A strong support network is vital for your wellness journey.Trusted Individuals: Identify friends, family members, or colleagues you feel comfortable talking to about your struggles. These individuals are part of your core support system.
Professional Resources: Know the contact information for mental health hotlines, crisis text lines, and local mental health services. Include these essential contacts in your wellness plan.
Community Resources: Explore support groups or community organizations that align with your needs. These can offer additional layers of support for your wellness.
Share your mental wellness plan with a trusted individual, if you feel comfortable. They can help hold you accountable and be there for you when you need support, reinforcing your plan's effectiveness.
If you are thinking about hurting yourself or ending your life - Create a Crisis Plan: A Safety Net Within Your Wellness Strategy or use the Safety Plan app as a guide.
While the goal of wellness planning is prevention, it's equally important to have a plan for moments of intense distress. A crisis plan should be an integrated part of your overall wellness strategy and include:Warning Signs: What are the specific indicators that you might be heading into a crisis? Recognizing these allows for early intervention within your plan.
Coping Mechanisms for Crisis: What immediate actions can you take to de-escalate intense feelings? (e.g., grounding techniques, calling a friend, going for a walk). These are crucial steps in your crisis management.
Emergency Contacts: List phone numbers for trusted friends or family, your therapist, and crisis hotlines (e.g., 988 Suicide & Crisis Lifeline). These contacts are vital for immediate support.
Safe Environment: If applicable, consider steps to make your immediate environment safe during a crisis. This is a critical safety component of your plan.
Keep this plan readily accessible, perhaps in your phone with the app or a physical note, as a quick reference within your wellness strategy.
Regular Review and Adjustment: Keeping Your Wellness Plan Dynamic
Your mental wellness plan isn't static. Life changes, and so do your needs. Regularly review your plan to ensure it remains effective and supportive.Monthly or Quarterly Check-ins: How is your current plan working? Are there areas that need adjustment? Regular assessments keep your plan relevant.
Adapt to Life Changes: Big life events (positive or negative) can impact your mental health. Be prepared to adapt your wellness plan accordingly.
Celebrate Progress: Acknowledge the efforts you're making to prioritize your well-being. Celebrating milestones reinforces positive habits within your plan.
This Suicide Prevention Month, take the proactive step of investing in your mental wellness by developing a personalized plan. It is a powerful act of self-care and a testament to your commitment to a healthier, more fulfilling life. Remember, reaching out for help is a sign of strength, not weakness. You are not alone.-----If you or someone you know is struggling with suicidal thoughts, please reach out for help. You can connect with compassionate and trained individuals who can support you. Call or text 988 anytime in the US and Canada.
