Handling a Crisis: Practical Tips from Therapists
Life is full of ups and downs, and inevitably, most people find themselves having to manage and live through crises from time to time. Recently Houston, Texas where the therapists at Reflect Therapy live and work, was hit by Hurricane Beryl. The storm’s powerful winds and rain created destruction in the city and led to over two million people without power in high summer temperatures, some for almost a week. Crises, like this, whether it be a natural disaster, or a personal loss, health issues, or a significant change in someone’s life, inevitably happen to all of us. However, they can create intense disruptions in our lives and bring about stress and emotions that are challenging to manage, while trying to get through the crisis event itself. Today’s blog post will give you some practical tips to manage your emotions and stress during and after a crisis event, while recognizing that we often have not control over these turbulent times, but that we can control how we respond to them.
During The Crises
Many stressful situations happen with little to no preparation time, so the best we can do is try to manage as we go through it. Here are some tips to deal with the chaos and overwhelm of living through a crisis:
Work with What You Can Control: Often when we are in the midst of a crisis there is truly little we can control. Natural disasters, sickness, and death are things that we have no power over, for example. However, we can find things within our lives that ARE controllable. Maybe it’s making sure there is a safe place to stay, that medicine is taken on time, or something as small as being able to pick out what clothes you wear that morning. These small choices can give us a sense of security in the chaos.
Practice Coping Skills: When we are in fight or flight mode, it can be hard to remember to use skills to stay regulated. In a crisis situation, it’s not expected that a person will be calm and collected, but rather staying within their window of tolerance-the range where you can function without being overwhelmed. The coping skills that work for you will vary from person to person, but might include breathing, movement, artistic expression, or soothing touch, for example.
Limit news exposure: When you are living through a crisis like a natural disaster or pandemic, it may seem helpful to stay up to date on the news. However, if you find this is increasing your stress response, or you are checking social media and news compulsively, it may be more beneficial to limit your exposure. Ask a loved one to keep you updated on need-to-know information or give yourself limited times a day you check in on news.
Stay Connected to Your Support Network: If at all possible, continue to reach out to your friends, family, and other loved ones throughout the crisis event. This gives you a sense of safety, connection, and hope during a challenging time. It can remind you that you are not alone, even if it feels like you’re managing this crisis by yourself.
After the Crises
Some crises are prolonged like the pandemic or an illness, and some happen quickly like Hurricane Beryl in Houston. However, just because the crisis event has ended does not mean things just magically go back to normal. Here are some tips on dealing with the aftermath of a crisis.
Give Yourself Time to Feel and Grieve: It can be tempting to compartmentalize your emotions and move on like nothing has happened after a crisis. This can lead to problems later like anxiety, depression, and insomnia. Take some time to feel and grieve the losses you have experienced in the crisis. You might feel angry, sad, anxious, or any other combination of emotions and that is normal. Don’t judge or invalidate what you feel.
Create a New Routine: Sometimes things can go back to somewhat normal after a crisis, but oftentimes there has been a significant change or loss. Build yourself a new routine that supports the changes in your life but also gives you a new sense of security and grounding as you find your way post-crisis.
Get Support: Depending on what you have just experienced, this support could be a resource in the form of food, insurance claims, or medicine. Or it could be the emotional kind such as spending time with loved ones, joining a support group for survivors, or setting up individual therapy with a Licensed Professional Counselor like the ones at Reflect Therapy.
Long Term Recovery:
Recovery from a crisis is a marathon, not a sprint. Taking care of yourself through physical and emotional practices can help bring stability back to your life as you try to find a new normal. Here are some tips to help with managing daily life after a crisis:
Stay Connected: Stay in touch with friends and family. Research has shown that social connections improve mental health outcomes. You might also be able to find a support group for your specific issue, knowing that others are going through what you have gone through can help you feel less lonely and give you hope for the future.
Professional Help: It can be helpful to work with a mental health professional like the therapists at Reflect Therapy in Houston, Texas who are trained in trauma work. A therapist can help you heal painful memories from the crisis and develop a new plan to bring calm to your life.
Self-Care Practices: This does include the typical practices of getting enough rest, eating good foods, and moving your body. But don’t forget to also set boundaries on your energy and your time. Now might not be the best time to take on extra responsibilities or work, it’s ok to say “no” to give yourself time to heal.
Set Realistic Goals: You may feel like you are ready to wake up from this crisis and start a new chapter. Or you may feel completely overwhelmed about what to do next. While moving forward is an admirable goal, make sure to set realistic goals for yourself. This means small and achievable things that you can accomplish. This will give you a sense of pride as you work through them and keep the process manageable and not overwhelming. When healing from a crisis it can often be two steps forward, one step back, so practice just consistently trying to move.
In conclusion, most people don’t choose the crises that come their way, but they can choose how they respond to them. By managing stress and emotions, you can get through tough times with resilience and strength. The recent experience of Hurricane Beryl in Houston, Texas was a reminder to many that life can be unpredictable, but that you don’t have to go through crises alone. At Reflect Therapy in Houston, Texas, we are here to support you through these challenges and help you find ways to cope and thrive in even the darkest times. We often can’t control or change the major life events that happen to us, but we can use the tools in your toolbox to change our responses to them. Remember that you are not alone and to take care of yourself in these challenging times.