What to Do When Your Loved One Is in Crisis: Part Two - Katherine Campbell, LPC/MHSP
As we talked about in Part One, it’s never easy when a loved one faces a mental health crisis. Our primary concern is their safety, and we all want to do everything we can to protect them during such a difficult time. However, once we know they are secure, it’s equally essential to shift our focus to ourselves. Caring for our own needs is also crucial, as it enables us to be there for them in a meaningful way. Let’s take a moment to explore some steps you can take to nurture and support yourself through this challenging experience.
Goal 2: Caring for yourself
It's so important to lean on your support system when a loved one is going through a tough time. Think about who in your life embodies compassion and understanding—someone who can be your comforting presence and will stand by you during this challenging season. Having someone non-judgmental and kind to share your feelings with can make all the difference. This may be a family member or a close friend. Making them aware of your need for their support can be challenging, but it will overall assist you in your recovery.
Setting boundaries with your support system and others is vital for your well-being. It’s completely understandable to feel the need to limit the information you share with those who may unintentionally pressure you into making decisions about your situation. Sometimes, it may even be necessary to take a step back from individuals who don’t support your journey. If your loved one struggles to continue with their treatment and achieve a healthier state, it’s essential to consider how that impacts your relationship. This might include reflecting on the possibility of separation or divorce as a means to prioritize your own health and peace of mind. Remember, it’s okay to take the steps you need to care for yourself during challenging times and advocate for yourself.
Addressing your needs can feel overwhelming at times, so let’s focus on some essential areas: sleep, hydration, and balanced nutrition. If you find yourself struggling with the basics, remember that seeking support is entirely okay, including consulting a medical professional and using medication to assist with these needs.
Sleep is fundamentally crucial for the recovery and restoration of both mental and physical health. It enables individuals to recuperate from the pressures of stress and emotional difficulties. This restorative process facilitates the body's repair mechanisms and allows the mind to organize and reflect upon experiences, thereby enhancing clarity and resilience in managing future challenges. Here are some gentle strategies to help support your mental recovery:
1. Establish a Sleep Schedule: Try to go to bed and wake up at the same time daily, even on weekends. This helps regulate your natural rhythm.
2. Create a Bedtime Routine: Engage in calming activities like reading or taking a warm bath to signal your mind that it’s time to wind down.
3. Optimize Your Sleep Environment: Make your bedroom a soothing retreat with blackout curtains, a comfortable temperature, and minimal noise.
4. Limit Screen Time Before Bed: Cut back on screens at least an hour before sleeping to avoid disrupting your natural sleep cycle.
5. Incorporate Relaxation Techniques: Try deep breathing, gentle yoga, or progressive muscle relaxation to ease tension before sleep.
Striking a healthy balance with food can be a challenge, particularly when your appetite varies or you're tempted by less nutritious options. To support your well-being, aim to enjoy at least one nutritious, well-rounded meal each day that includes a variety of food groups. Additionally, keeping an assortment of wholesome snacks on hand can help you satisfy cravings in a healthier way when they arise.
Don't overlook the significance of staying hydrated; it plays a vital role in maintaining our overall health and well-being. Dehydration affects many individuals, leading to cognitive impairments such as brain fog, difficulty concentrating, and feelings of fatigue. To combat this, it's important to be conscious of your daily water intake, which is generally recommended at about 8 to 10 cups for most adults, depending on factors like activity level and climate. Creating a hydration plan can greatly improve your consistency—consider using a smartphone app that tracks your progress or investing in a water bottle equipped with built-in reminders. Setting specific goals, such as drinking a glass of water every hour, can help ensure you meet your hydration needs throughout the day.
Counseling can be profoundly beneficial as you navigate this challenging season in your life. Engaging in individual counseling provides a dedicated space for you to process the overwhelming emotions that often accompany a crisis, such as fear, confusion, and grief. A trained therapist can help you identify coping strategies and develop a personalized plan for maintaining your mental health during this turbulent time.
Individual counseling can also enhance your support network by connecting you with resources and community groups, which can be instrumental in fostering resilience. Furthermore, it offers a safe and confidential outlet for expressing your emotional distress, allowing you to work through feelings without fear of judgment.
Additionally, family counseling can play a crucial role once your loved one has begun to recover. This type of therapy allows the entire family to address lingering feelings and dynamics that may arise from the crisis. It can facilitate open communication, promote understanding, and help rebuild trust among family members.
Family or couples counseling may be necessary not only for your healing but also for your loved ones. It provides a structured environment to explore each person's feelings and needs, ensuring that everyone's voice is heard. This process can be vital in establishing healthy boundaries and advocating for your own needs moving forward, creating a balanced dynamic where everyone feels supported. By addressing these issues, you can lay the groundwork for a healthier, more collaborative relationship as you all navigate the aftermath of the crisis together.
