Coping with Crisis

Coping with crisis, disaster, tragedy, and trauma requires, among other things, the ability to assess and understand your own reactions to these events. Additionally, having the skills to deal with the stresses of a crisis becomes very important.

Let’s look at some of the typical reactions experienced by the person who is going
through a crisis:

Physical and behavioral reactions-fatigue and exhaustion, restlessness and agitation, tension and anxiety, sleep difficulties, headaches, stomachaches ,neck and/or back pain.
Cognitive reactions-problems in concentration, forgetfulness, confusion, difficulties in making decisions, disorientation.
Emotional reactions-numbness, anger, guilt, grief, feelings of helplessness/hopelessness, heightened startled reaction, irritability.

The above responses to a crisis are frequently seen in many individuals. The intensity and pattern of these responses vary depending on the type of crisis, the psychological make-up of the individual experiencing the crisis, the personal involvement of the individual to the crisis, etc.

Following are some suggestions for dealing with a crisis:

• Reach out to others, make contact, spend time with family and friends and avoid
prolonged isolation. It helps many individuals to talk about their experiences and how they feel about them. However, some people need to process their thoughts and feelings without the necessity of debriefing. It can also be very helpful to listen to others who have experienced the same event. Embrace spiritual aid such as faith and prayer.

• Recognize and accept your thoughts and feelings as normal responses to extreme circumstances. Recognize that the thoughts and feelings of a individual going through a crisis are similar to the responses of others in the same situation. With time and assistance, these extreme feelings and emotions will “normalize”.

• Strive to maintain healthy nutrition, exercise and sleep. Maintain as normal a
schedule as possible but allow some flexibility as the crisis situation necessitates.

• Consider delaying major decisions or life changes when possible while dealing with the aftermath of a crisis. However, continue to make smaller, daily decisions, which often enhance the feeling of self control and direction.

• Use behavioral techniques such as relaxation, yoga, and meditation to deal with stress during a crisis. Deep breathing exercises and positive visual imagery can also be very helpful. Keeping a journal during the crisis and its aftermath is also helpful for many individuals.

Learning to deal with crises in life can be a very valuable asset.

Harold H. LeCrone, Jr., Ph.D. Copyright 2003