Living abroad: building a life here · worksheet 60
When you live far away, you don’t always know where to turn when things go wrong. Prepare this plan in advance, when you are well, and keep it on your phone.
Before you start
- What it is for: To know in advance what to do and whom to call on days when you are not well, in the country where you live.
- About 15 minutes, at a time when you are well: it is easier to prepare the plan calmly.
- Far from home, difficult days weigh more: family is far away, the time difference complicates calls and sometimes you don’t know where to turn.
- Keep the plan on your phone or somewhere visible. If you are thinking of harming yourself, call 112 (throughout Europe) or the emergency number of the country where you live.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Check that every line in the table has a number that works, taking the time difference into account. If several warning signs appear, follow your plan.
If you find it hard
Look up the emergency number of your country of residence (112 works throughout the European Union). If you have thoughts of suicide, contact the emergency services or a professional immediately.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person prepare in advance a simple plan for difficult days abroad: warning signs, what helps, people to contact (here and in the country of origin) and emergency numbers in the country where they live.
Anyone living abroad, especially if isolated, newly arrived or with a history of psychological difficulties. Duration: 20 min in session; to keep on the phone.
References
Stanley, B. & Brown, G. K. (2012). Safety planning intervention: A brief intervention to mitigate suicide risk. Cognitive and Behavioral Practice, 19(2), 256-264.
Bhugra, D. & Becker, M. A. (2005). Migration, cultural bereavement and cultural identity. World Psychiatry, 4(1), 18-24.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
