6. Get Prepared

Take a deep breath. You’re about to start a journey that will transform you into a better-educated and more successful patient. You’ll learn what sort of mental health care you need and how to get it. Just as a long road trip requires planning in order to avoid problems, this journey will also go smoother with some preparation.

This book will teach you a variety of new skills. But you’re not starting from scratch. You’re already familiar with many of the tools that will help you along the way. Part of your journey will entail knowing which tools to bring along as well as which ones to leave behind, including perhaps any pre-existing expectations of how health care should work.

Basic Tools of the Trade

Lots of information is going to be thrown at you, both by us and by your care providers. Do you have a photographic memory and the ability to absorb everything you hear? If not, get yourself a notebook, always carry it, and make a habit of using it. There’s a reason most people take notes when learning something new. Writing information down helps you absorb it at the time and provides a reminder later. This is doubly important as lapses in memory are common in mental illnesses.

We’ll offer suggestions for organizing your thoughts, questions, and aspects of your treatment plan. For now, think of it as taking notes in school. Are you one for stickers, post-its, multicolour highlighters, or even a fancy pen? If so, treat yourself to a trip to your favourite office supply store. Is your smartphone, tablet, or laptop easier, faster, and more convenient than a paper notebook? Go with what works for you.

If you have copies of existing health records, mental health or otherwise, keep them where you can easily get at them. If your mental health struggles have been going on for a while, put together a brief timeline of events. It should include treatments you’ve already tried. We’ll talk much more about this in the chapter titled Your Living Treatment Plan.

You’re going to need to do some research about mental illness, treatments, and providers. These days, much of that will require using the internet. Access to a smartphone, tablet, or computer is necessary. Libraries are great if you don’t have your own device. If you’re not familiar with the technology, it shouldn’t be too hard to find someone to help.

Reset Your Expectations

One of the best things you can do is rid yourself of any expectation about how mental health care should work. Yes, it should be easy to connect with someone who can quickly get you the help you need. If you’re reading this book, it’s a given that reality fell short of your expectations. You’ll need to do many things that you never expected to do. Some things may be uncomfortable.

• Others won’t always direct you to the care you need. Sometimes you’ll need to both find opportunities for care and push to access them.

• Professionals won’t always give you details or answer your questions. You’ll need to find information on your own.

• You might expect people to help you or direct you to someone who can. Instead, you’ll have people simply saying no or telling you there’s nothing they—or anyone—can do. Get used to hearing no but pushing on despite that.

• You can’t wait passively and trust that someone will take care of you. You must be active and advocate for yourself.

• You might expect a quick or obvious solution to your mental health issues. You’ll need to learn patience and understand that finding a solution may take time. Changing direction along the way is an unavoidable part of the process.

• Most people become frustrated by the bureaucracy and inefficiency in the mental health system. Little wonder that most patients and providers develop a dark or twisted sense of humour.

Policies and Benefits

If you work or go to school, learn the rules and policies about illness and absence. At some point, you may need time off, whether a day or two here and there, or a longer stretch. Most workplaces have limits on personal or sick days, and rules about short-term disability. Find out about any documentation required. If you’re a student, review the rules on absences or course withdrawals for medical reasons. Be aware of any timeframes or deadlines.

Find out what the laws in your area say about your health and employment. What information, if any, are you required to disclose to your employer about your medical condition? Can you be fired for ill health? Learn about protections available to you.

If you have an individual or group extended health insurance plan, find out what it covers. You may already have easy access to resources that could help during your treatment. Keep the plan information somewhere you can find it, so you can quickly look up details such as coverage and restrictions if the need arises.

Safety Plan

Mental illness has its ups and downs, and treatment may amplify these in the short term. Most of the downs are manageable and can wait until your next appointment. But, if your condition worsens, especially if you’re contemplating any form of self-harm, it’s important to address it as soon as possible. That’s where your safety plan comes in.

Briefly, your safety plan outlines how to identify and resolve a crisis if it arises. Your safety plan tells you what to do so you don’t need to figure it out during a crisis. Usually, you’ll share your safety plan with those around you, so they, too, know what to look for and how to help.

Safety plans are customized to your unique needs. Your doctor or other mental health providers can assist you putting together your safety plan. There are examples online.1 They typically include

• early warning signs that you may be heading into a crisis;

• coping strategies you can use to deescalate your situation early;

• ways to remove the temptation or create obstacles to prevent impulsively hurting yourself;

• people you can approach to take your mind off things or for support; and

• professionals who can help.

Crisis Resources

Finally, make sure your safety plan identifies the mental health crisis resources for your area. When you’re emotional and in crisis, it is hard to think clearly enough to find the information.

If you’re scared for your safety, such as feeling acutely suicidal, you need help immediately. Call your local emergency number (e.g., 911, 112, 999).

If you’re with someone and you both feel you’re safe enough to travel to a hospital emergency room, that’s another option. Some cities centralize all emergency psychiatry services at one location. If possible, that’s where you want to go. But, any hospital ER will usually do.

Finally, most regions have a mental health crisis telephone line. That doesn’t replace emergency services but is one step less acute. You call and explain your situation and what you’re worried about. The people who work the crisis line will help direct you to the services you need.

Hopefully, you won’t need to use any of these resources, but it’s better to be prepared. Make a list, as part of your safety plan or separately, and give it to friends and family just in case.