Objectives
By the end of this module you will be able to:
- Name warning signs that require calling 911.
- Name situations that call for a doctor's appointment.
- Know when and how to reach the 988 Suicide & Crisis Lifeline.
- Create a personal Steadiness Plan that includes self-care, people, and professional help.
Lesson
Self-care has edges
Everything in this program is self-care: helpful, but limited. Knowing the edges of self-care is itself a form of self-care. The three questions are: Is this an emergency? Does this need a doctor? Does this need emotional or crisis support?
Call 911 for these
Call 911 (or your local emergency number) right away for:
- Chest pain, pressure, or tightness, especially if it spreads to the arm, jaw, neck, or back, or comes with shortness of breath, sweating, nausea, or lightheadedness.
- Severe trouble breathing.
- Fainting or nearly fainting.
- Signs of stroke. The American Stroke Association teaches the letters B.E. F.A.S.T.: Balance loss, Eye (vision) changes, Face drooping, Arm weakness, Speech difficulty, Time to call 911. Call 911 even if the signs go away.
- Sudden severe headache, sudden confusion, or sudden trouble seeing or walking.
- A possible overdose, or a suicide attempt in progress.
The American Heart Association describes a condition, sometimes called broken heart syndrome, in which severe emotional or physical stress can bring on sudden chest pain and shortness of breath. Its symptoms can resemble a heart attack. You cannot tell the difference at home, which is exactly why chest pain is always a 911 call.
See a doctor for these
Make an appointment with your doctor or clinic if:
- Physical symptoms are new, persistent, or worsening, even if they seem mild.
- Sleep, appetite, or energy problems last more than a few weeks.
- You are having trouble managing a chronic condition or taking medications as prescribed.
- You have questions about any medication, supplement, or remedy.
- You notice yourself using more alcohol, drugs, or medications to cope.
- It has been a long time since your last checkup. Telling your doctor that you are grieving helps them care for you.
Reach out for emotional support and crisis help
- 988 Suicide & Crisis Lifeline: call or text 988, or chat at 988lifeline.org. Free, confidential, 24/7. You do not have to be suicidal to reach out. Veterans and service members can dial 988 and press 1.
- Call 911 if you or someone else is in immediate danger.
- A licensed mental health professional can help if grief feels unbearable, if you feel hopeless for weeks, or if memories of the death keep intruding.
- Grief support through hospices, community groups, faith communities, and GGN community spaces can ease isolation.
Your Steadiness Plan
A Steadiness Plan collects what you have learned in one place, so it is ready when you need it. It includes your common weather patterns, the practices that help you, your rhythms, the people you can call, and your professional and crisis contacts.
GGN practiceMy Steadiness Plan (about 15 minutes, with paper)
Write each heading on a page or card, and fill it in during a calm moment. My common weather: When and where do Storm and Fog tend to show up for me? Practices that help me: List two or three from this program, or your own. My daily rhythms: One morning anchor, one midday anchor, one evening anchor. People I can reach: Two or three names and numbers, and what each is good for (a walk, a meal, a listening ear). My doctor: Name and phone number, plus anything I want to bring up at my next visit. My emergency line: 911 for chest pain, trouble breathing, fainting, sudden weakness, stroke signs, overdose, or immediate danger. My crisis line: Call or text 988 any time. Chat at 988lifeline.org. Keep a copy in your wallet or a photo on your phone. Review it every month or two. Notes: You can share your plan with someone you trust, so they know how to help.
Fictional storyFictional Story 6.1: Priya's plan
Priya, 38, lost her father last year. She has been using the Body Weather Report and Hold and Describe for several months and feels they help in Storm moments. Lately, though, she has felt dizzy several times a week and her heart flutters, even on calm days. She tells herself, "I'll just do more practices." Questions to consider:
- What is Priya doing well?
- Why is "more practices" not enough here?
- What would her Steadiness Plan say to do?
Discussion: Priya has built helpful self-care habits. But repeated dizziness and a fluttering heart, especially on calm days, are new and persistent physical symptoms that need a doctor's evaluation. Practices cannot explain or treat them. Her plan would say: make a doctor's appointment soon, and call 911 if she faints, has chest pain, or has trouble breathing.
Reflection Prompts
- Which of the 911 warning signs did you already know? Which were new?
- Is there a doctor's visit you have been postponing? What would help you schedule it?
- Who would you most want to share your Steadiness Plan with?