What to do and when ...
Follow your traffic light system
A 'traffic light system' could be a useful tool to identify when you are in different stages of distress and what action to take when you are feeling at that level.
The idea is to identify three stages of distress from mild, moderate to severe (green, amber, red).
In the mild (green) section write your feelings when you are just getting annoyed/anxious
Then write what might help to calm you down - e.g. reading a book, watching TV, art, calling a friend, playing with a pet, general distractions.
In the moderate (amber) section write the next level of distress which is higher than the green. It may be when you have raised your voice or just before you have a panic attack.
Then write down numbers to call to support you and how to change these feelings - e.g. going for a run, listening to loud music, removing yourself from the situation, finding a 'safe place', writing down how you feel.
In the severe (red) section write how you feel at your worst, it may be suicidal or intense anger/violence
Then write down ways to help - e.g. numbers you could call for advise/help, emergency numbers, a 'safe place' to go, over-excercise, throwing and breaking ice.
The key is to plan for when you are at these different stages of feeling.
Be specific - where would you go, who would you call, what is their phone number?
