rkbook for navigati: aes oe q extreme scat orjust.foul-moods jx ‘Hey there. This is a workbook zine I made for the purpose of helping folks map, plan, end navigate crisis, madness, or just foul moods, The idea basically, is that this is a toolbox to keep near you, so in the event that you're in a crisis situation or experiencing some intense emotions, you'll have some of the tools that you (or the folks around you) necd to help you take care of yourself. I knaw for me, in the moment, when I'm experiencing intense emotional states it's hard for me to think about what I need, much less he able to communicate that to the folks around me. The point of this workbook isto help you make a plan, in case things get real; to help facilitate that communication of needs, and also hopefully to prevent those crisis situations from happening in the first place, Tknow this format doesn't work for everyone and realize that maybe not all of the pages in here arc relevant to you. T ‘eneourage anyone who uses this to alter it in any way that makes cense to them, or in the very least, I hope it inspires them to make something else great for themselves, Some notes about the motivations for making this workbook: The ways we experience our mental health, the ‘ways we experience oursclves and our realities, are inextricably entangled with the world around us, In other swords, it doeen't make seuse for us to divorce ourselves from what surrounds ns (the systems that connect us, or pit us against each other: that tell us how to be, ar coerce us into submission), to isolate the ways we feel and then label ourselves as “sick.” It's difficult to understand the ways we experience our mental health without also acknowledging the ways we are affected by the forces uf systemic oppression (racism, sexism, homophobia, elassism, ete.) that are imposed on us, Putsimply, perhaps we ure not so “crazy” for being affected by a world that is so fucked up. It’s important to challenge the idea that these differing experiences are “wrong” and that we are “sick” or “broken” for having them. That we are something that needs correcting and raust undergo treatment in order to be “fixed” Rather, these experiences can be seen as gifts. Like super powers to be held close to our hearts, to understand and to know their limits liberate ourselves and to build better This is an effort in hopes of imagining a world where the differont ways our minds and bodies may function are recognized and supported as valid experiences. Where we have the time and the space tu look into ourselves and ‘uncover our identities without fear of being dismiss denied for what we come up with. This is an effort in hopes of supporting a radical re-envisioning of mutual support within our communities This zine was made with love by ane weirdo who somesries feels, too much, for all the qreut minds she has (and hasn't) met, For tinkerers und poets, for brains with engines that are prone to aver-heating, for those who hear ‘and see what others ean't, for dimly lit and sumken heart, and for those whose light ean become so bright, is blinding. You are not alone, This is for you; I made this fr ie for you; I made this fr stronger than they can ever iinagine, Momo [-Fulit out wien youre tna greta (whatever fy | that means for you.) 1 know thet so feeling bad ag r ta jus ling, good tha plan ahead in ease yuu dé | sometime in the future, o -Leave spact lor more. There's a lol to think It here and you'l I ng and Jearring more about yourself and finding more tools thal help you. I'l lea Aah a ae Some of these things can be bcd t or write down. And maybe some of these thinus g you havent thought much about before. Try j filling some of this out with a close friend. Put your brains toger her to envision mutual supporith ‘sn't mean that it w bad idea to spend gi | some time working on this alo Signo of Oncoming Crisis or Extrem Triggers, - Immediate Needs in Crisis Situation. Waat My Friends can Do... People I can Talk to/be With.. Safe Places/Spaces.. ‘Things That Make me Laugh. Easy Food a Friend or I could Malke,. Here are some Nouns to Avoid. Activities That make me Feel Bette: Nate to Self, Daily Things to Take Care of Myself his can. be thugs like exercising daily, to tinctures, herbal supplements, vitamins, and medications that you may war to wake reyulariy) Signs of Oncoming Crisis or Extreme State (Sometimes these things look ike nat enting or steeping and hecomina less ssoctal I could also he the total upposite. tt could be things like feeling as If you're feeling way too much too handle, or it could be that you feet rex, You ‘could also inckile ways to recognize you may be wiggered. Again, You know ourself best) egers {A Triggers something that can set off a. OF nein Of Past trun. 1 could be anything from sights and. smells, 10 something Jsomueone says or how they act, to a plare, ect. If you don't identify as a jsurcivor of trauma, this could also double for a page of things that maa ‘My Immediate Needs Haie needs ina crisis situation, extseme state, or wher you're feeling triggered? This could be things lke moving ta a safer spate. at can my friends do when I'm experiencing crisis, in an extreme state, or feeling triggered? (This could also be a prompt that you can write up elsewhere and send to Your friends Make sure you have thelr consent first! Youeould also include some of the.revognizable signs of oncoming crisis fram page 6 or what you may look like when you're triqyered. or th an extreme state) People I'd can Talk to, or would like to Be Around ' (This can include names anc contact tnformation. You may wan to check tr. with these people before filing this out, as well as regulary, io make sure | they are able ard willing to support you) — =e ~ : * Spaces I feel Safe/Safer in maps ore bu ‘Things that make me Laugh {this could be anything! Hooks, movies, comies, pieneres, penple, silly Internet dans, etc.) Easy Food a Friend or I could Make include recipes and famorite fonds you're more likely toleat if youtre having a hard time eating. I-can also include dietary preferences, restrictions: i ae mR 8 Zits can a RR. eh Te . Fd Here are some Nouns I'd like to Avoid (his could be things you do to deal with pain that you deer unhealthy, as | ‘well as people and places you may not want to be arowid. These things cule possibly look like: substance abuse, haymyiul hables, self mutilation, foods that make you feel gross, muste that makes you sacl, etc.) ill ie Lo Pe eee: ie ae Activities that Help Me Feel Better 7 ints coud be anything! Writing, painting, riding bikes. screaming, dancing making music, conking, cudditng, et Note to Self his (S «page to write a note to yoursel) when you're feeling alright. It ean be ‘about how great you are, the things that you care about and that care about you, or a reminder thet yeu wort't be jeeting the way you are forever. Send jourself some love! raha EEE = Note to Self, cont. (A biante page for yor to fil in. This come be spil-aver from another page. or something completely different } (A blaruke page,for you tp fill in. This could be spill over from another page. or something completely different) 1A blanks page for you to fl in. This could be spilt aver from another page, or something completely different ) The learus Project- Hella resources (zine, forums, etc.) here: “The learus Project is a radical mental health support network, online community, and alternative media project by and for people struggling with extreme emotional distress that often gets labeled as mental illness.” www: theicarusproject.net Learning to Love You Mare- “Assignment’‘or activities to keep you busy and loving yourself, www. learningtoloveyoumore.net SuperBetter- Created by game designers tu build personal resillence (the ability to stay strony, optimistic, and curious in the face of difficult challenges) by harnessing the power of posttive emotion and soeial eonnection. www.superbetter.com Warmline- A warmline is an alternative to a crisis line, peer-run by people in recovery themselves, www. warmline.org Hearing Voices Network- The Hearing Voices Networks offers resvurees (information and foruins) for folks who experience voice heating, visions, tactile sensations and other sensory experiences. HVN docs not approach these experiences from a medical or Pathological framework wwnw.hearing-voives.org Mad in America: A journalistic website “designed to Serve as a resource and a community for those interested in rethinking psychiatric care in the United States and abroad.” They have good resources for those seeking alternative mental health practitioners or for information and studies on psychopharmeceuticals wwwumadinamerica.com Envelope Glue an envelope here to keep things that make you smile. Letters from friends, pictures, comics cds, ect.