How to Build a Mental Health Emergency Plan When Living with MS

Introduction

Living with Multiple Sclerosis (MS) means more than just managing physical symptoms. It also means coping with the emotional challenges that come with the unpredictability of the disease. One of the most important aspects of managing your well-being is having a mental health emergency plan in place. Just like you would have a plan for physical emergencies, having one for emotional distress can help you stay grounded when the going gets tough.

In this blog post, we’ll guide you through how to create a mental health emergency plan that works for you — so you can better handle stress, anxiety, and emotional challenges while living with MS.

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Why You Need a Mental Health Emergency Plan 📝

Living with MS can bring unexpected flare-ups, fatigue, cognitive issues, and even social isolation — all of which can take a toll on your mental health. It’s important to recognize that your mental well-being is just as important as your physical health. When emotional distress hits, you need a plan to help you navigate through it.

A mental health emergency plan helps you stay prepared for difficult emotional moments. It's a tool that gives you structure, support, and coping strategies when you're feeling overwhelmed. Instead of letting anxiety or stress spiral, you'll have a roadmap that guides you toward managing your emotions, staying calm, and getting the help you need.

Steps to Building Your Mental Health Emergency Plan 📋

Creating an emergency plan for mental health isn’t about being reactive — it’s about being proactive. Having a strategy in place before an emotional crisis hits can make all the difference in how you manage those tough moments. Here are the key steps:

Identify Your Triggers and Warning Signs 🚨

The first step in your mental health emergency plan is to identify what triggers your emotional distress. MS-related triggers can vary from person to person, but common ones include:

Flare-ups or symptom changes: The unpredictability of MS can cause anxiety about your health.

Physical limitations: Feeling tired or losing mobility can trigger frustration or sadness.

Medical appointments and treatments: Tests, MRIs, or doctor visits can stir up feelings of fear or anxiety.

Social isolation: Being cut off from activities or friends can lead to loneliness or depression.

Once you recognize these triggers, it's important to note your warning signs. Warning signs are emotional or physical cues that show you’re heading toward distress. These could include:

Feeling more irritable or upset than usual
Trouble focusing or remembering things
Increased fatigue or difficulty getting through the day
Withdrawing from social situations
Experiencing anxiety or worry about the future

Recognizing these early signs can help you take action before things spiral.

Create a List of Coping Mechanisms 🌱

When you start to feel overwhelmed, it’s essential to have coping mechanisms that help you regain control and calm your mind. These tools can vary depending on what works best for you. Here are some effective options to include in your emergency plan:

Mindfulness and Meditation: Simple breathing exercises, meditation apps, or even mindful walking can help you relax and reduce anxiety. Apps like Calm or Headspace are great for guided meditation.

Physical Activity: Even light exercise, like yoga or stretching, can release endorphins and improve mood. Physical activity also helps with MS-related fatigue and stress.

Journaling: Writing down your thoughts and feelings can help clear your mind and release pent-up emotions.

Creative Outlets: Painting, drawing, or even playing a musical instrument can provide a therapeutic release and help you shift your focus.

Listening to Music: Create a playlist of songs that make you feel happy, calm, or uplifted. Music has a powerful impact on emotional health.

Incorporate these techniques into your daily routine, so they become second nature when things get tough.

Build Your Support System 🤝

A strong support system is crucial when dealing with the emotional challenges of MS. Whether it’s family, friends, or mental health professionals, having people to turn to can make a world of difference.

Trusted Friends and Family: Identify a few people you can rely on for emotional support. These should be individuals who understand your journey and can provide a listening ear or help you when you're in crisis.

Therapists or Counselors: Speaking with a therapist who understands chronic illness can provide you with emotional coping strategies. Therapy, like Cognitive Behavioral Therapy (CBT), is highly effective for managing stress and anxiety.

MS Support Groups: Joining a support group for people with MS can help you connect with others who are going through similar experiences. It’s a great way to feel understood, reduce isolation, and learn coping strategies from others.

Tip: Make a list of your most trusted contacts and keep it handy, so you can quickly reach out when needed.

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Prepare Emergency Contacts 📞

In times of mental health crises, it’s important to know who to contact for immediate support. Here’s who should be on your emergency contact list:

Primary Care Physician or Neurologist: Keep your doctor’s number on hand in case you need guidance or need to address sudden symptoms that might be affecting your emotional well-being.

Mental Health Professionals: Have the contact info for your therapist, counselor, or psychiatrist, especially if you’re already working with them on MS-related emotional issues.

Crisis Helplines: For immediate emotional support, having a helpline available can provide critical assistance. National or local helplines are equipped to support individuals in crisis.

Close Family or Friends: Sometimes, a trusted family member or friend is the best person to call when you're feeling overwhelmed. Keep their contact info easily accessible.

Create a Plan for Crisis Situations 🚨

It’s important to have a step-by-step safety plan for what to do during an emotional crisis. Here’s a simple outline to follow when things get tough:

Immediate Coping Strategies: When emotional distress begins, go to your list of coping mechanisms. Practice deep breathing, engage in mindfulness, or use any tool that calms you down.

Contacting Your Support Network: If coping alone isn’t enough, call someone from your support system. Let them know what’s going on and ask for help if needed.

Seeking Professional Help: If things are escalating and you feel like you need immediate intervention, don’t hesitate to reach out to your therapist or even go to an emergency room or mental health facility if necessary.

Safety Measures: If you feel unsafe or experience thoughts of harming yourself, it’s essential to have immediate access to a crisis helpline or a trusted person who can help.

Having this plan in place can reduce anxiety and ensure that you’re prepared when emotions feel overwhelming.

Review and Update Your Plan Regularly 🔄

Your mental health emergency plan is not static — it should evolve as your needs change. Review your plan regularly to make sure it’s still effective and up-to-date. If you find new coping mechanisms that work better for you, add them. If your support network changes, update your contacts.

By regularly reviewing and adjusting your plan, you can be sure it stays relevant and continues to serve you in the best way possible.

Conclusion: Take Control of Your Emotional Well-Being 💖

Living with MS can be emotionally challenging, but by creating and implementing a mental health emergency plan, you can take control of your emotional well-being. Being prepared with coping strategies, support systems, and emergency contacts helps you navigate the tough days with greater resilience and confidence.

Remember, mental health is just as important as physical health. Prioritize it, take action to build your emergency plan, and give yourself the tools to cope when life with MS gets overwhelming. With a proactive plan, you’ll be better equipped to face whatever comes your way and feel empowered to handle the emotional challenges of MS with strength and grace.

Looking for online therapy? Click here .

References:

Benedetti, F., et al. (2020). Psychological Impact of Chronic Illness: The Role of Coping Strategies in Multiple Sclerosis. Multiple Sclerosis Journal.

Meyer, B. C., et al. (2019). The Importance of Psychological Support in Chronic Illness: Insights from MS Patients. Clinical Psychology Review.

Pellissier, J., et al. (2018). Self-Care and Emotional Wellbeing in MS: A Comprehensive Guide to Mental Health Support. Clinical Journal of MS Care.

Smith, S., et al. (2021). Mental Health Emergency Plans: How to Build a Safety Net for Chronic Illness. Journal of Health Psychology.