Write down all the things that can help you get through such moments.
Write down all the things that you can do to soothe your emotions and calm you down.
Write down the things that you enjoy doing and can change your focus and distract you from those negative thoughts and emotions.
Name everyone and everything no matter how insignificant it may seem.
What are the items that can harm you and needs to be out of reach.
List down all the people and their contact numbers. Sent them this list explaining that you will need their help in a crisis situation.
1800-221 4444 (SOS), 6389 2222(IMH)