Identifying Triggers and Early Warnings Signs
It is inevitable that we will all experience some ups and downs in our lives. That’s part of the human experience! But how do you tell the difference between a “bad day” and something more complex?
It is estimated that 45 per cent of people will experience some kind of mental health issue in their lifetime. This startling statistic highlights just how important it is for us to be able to identify and unpack what’s happening inside our heads, in order to better understand our mental wellbeing.
We can do this by increasing our awareness into our emotions, and by making sense of how those emotions impact our thoughts and behaviours. Early warning sign identification and relapse prevention planning are two important steps we can take to improve our understanding and experience of mental health. Relapse prevention planning has been proven to be an effective treatment strategy used by mental health professionals to help people experiencing complex mental illnesses, such as mood disorders and substance use issues, however it can also be beneficial for people who are looking to improve their anxiety and stress levels too!
After all, it’s never a bad idea to increase our understanding of the way our minds work, and how our thoughts and feelings can influence our lives!
Warning Signs Activity
The questions below are designed to promote self-reflection, and are aimed towards developing insight, encouraging solution-focused action to help you take ownership of your mental wellbeing and inspire ideas to work towards a healthy mindset.
Take out some paper and a pen and write down the answers to the following questions.
Which of the following statement resonate with you? and please feel free to think of your own examples…
HOW DO I KNOW WHEN I’M TRAVELLING WELL?
I find it easy to get out of bed in the morning
I eat three healthy meals a day
I can concentrate on my work
I find it easy to talk to people
I can handle feedback and criticism well
I feel good about myself
I feel happy and content with life
HOW DO I KNOW WHEN I’M NOT TRAVELLING WELL?
I find it difficult to fall asleep at night
I don’t shower or clean my teeth as often
I eat more junk food, or eat less in general
I isolate myself from my friends and family
I get frustrated or upset easily
I start to criticise myself more
I find it hard to challenge negative thoughts
WHAT SITUATIONS AND ENVIRONMENTS TRIGGER ME?
Being in large, loud crowds
Spending time in certain locations
Spending time with certain people
Being around people who are arguing
When people are mean or rude to me
When my boundaries aren’t respected
At a particular time of the day or night
When I have to complete a certain task
WHAT CAN I DO OR WHERE CAN I GO FOR HELP?
Participate in an activity that energises me
Participate in an activity that soothes me
Call a family member
Call a friend
Call a support service
Call The Centre for Women and Co. (07) 3050 306
Now, using the information you just wrote down, brainstorm a step-by-step plan you could follow on days when you’re feeling down.
NOT SURE WHERE TO START? ASK YOURSELF:
What did I do last time I was sad that helped me feel better?
What would I encourage my friend to do if they were sad?
What would other people encourage me to do?
What would I ask my family to do for me to help me feel better?
Make sure you keep this list somewhere that’s easy to access, so you can find it quickly on days you might be feeling low. And always remember, it’s ok to ask for help when you need it!
References:
www1.health.gov.au/internet/publications/ publishing.nsf/Content/mental-pubs-p-monotoc~mental-pubs-p-mono-kno~mental-pubs-pmono-kno-cur~mental-pubs-p-mono-kno-curawa
www.cci.health.wa.gov.au/-/media/CCI/ Consumer-Modules/Keeping-Your-Balance/ Keeping-Your-Balance---03---Self-Monitoringfor-Relapse-Prevention.pdf https://www. beyondblue.org.au/media/statistics