215.-mapping-our-madness.pdf
Web PDF • Imposed PDF


























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.