Questions to ask during an emotional crash

These questions do not solve your problems or necessarily pull you out of an emotional crash, but they can gently lead you to the answers and tools you need to deal with where you are in a healthy way.  
IMPORTANT NOTE:  If you are having recurring thoughts about suicide, call a friend right away and ask them to check on you.  It is hard.  I know how hard.  But you must.



      
       


Am I safe?  Am I having reoccurring thoughts about suicide? 
a.       My 3 safe people:
1.
2.
3.
      b.  My 3 reasons for living:
1. 
2.
3. 

Is this a new or old struggle?  Do I already know why I am struggling right now?



Are there physical or hormonal issues at work?

a.       Am I getting 8 hours of Sleep?
b.       Hormones?
c.       Vitamins?
d.       Nutrition? 

e.       Dark days (less sunlight)
f.     Being inside a lot/lack of movement

What are my primary stressors?



Am I too busy?

Write down all of your responsibilities.  Is there anywhere I can:
Let go
Postpone
Ask for help
Delegate
Simplify

Are there reoccurring thoughts that are bothering me?
This is who I will talk to about my troubling thoughts:
This is what I will use to break the cycle of those thoughts:


Are any of these happening?
Catastrophizing
Filters
Flooding
Triggers (being with difficult family members, hurtful conversations, significant dates)