A crisis can hit us at any time, and it is usually unexpected. Regardless of where we are within our self care journey, we need to be able to introduce self care principles to help guide us through any crisis we may face. Sometimes we may not realize that crisis is impacting us. We think we’re handling it, but it could just be a coping strategy to avoid facing the severity of the situation. Alternatively, I know when I was hit by a crisis, it was during a time in my life when I was very busy and things were already a little out of control. I was in a pattern of go-go-go, so when crisis hit, it just felt like more of the same, but I missed key flags.
In hindsight, crisis may appear as just a new source of stress, but the differentiator is that the impact to our lives is severe. Some people can handle it well, but for others, regular coping mechanisms are not sufficient. Crisis can leave you feeling overwhelmed, being more irritable than normal, difficulty concentrating, or an inability to make decisions. You pull away from others because it’s just too much to manage relationships. Food intake changes. You could be eating less or more, and defaulting to meals that are not nutritional. Fatigue is the new normal. You begin to procrastinate and can’t keep up with your responsibilities. Life is no longer enjoyable. You may even feel like it’s all a dream, or a nightmare, that you can’t wake up from.
Self Care To Maintain A Baseline During Crisis
A crisis can hit us at any point in life, and it can blindside us. This is not to be confused with major life changes, although they can be a contributing factor or a consequence of crisis. We’ll look at primarily how to manage through crisis that is triggered by external factors out of your control.
Rely on your self care pillars to guide you through the initial stages of a crisis. You need to ensure that you are doing something to take care of your physical, mental, and emotional health.
Eat, Hydrate & Keep Moving
During this time, it is going to be essential that you are meeting both your nutritional intake that you need and physical activity. If you don’t get the proper nutrients to keep your energy levels up, you will not be able to stay active. Both are essential to ensure your mind is getting the support it needs to maneuver through the difficult times. Drink water. We often forget to hydrate when we are in crisis, but it is key to maintain our fluid intake during these situations. Besides affecting your body, being dehydrated adds additional stress, and it can lead to increased feelings of anxiety.
Rest
Taking breaks throughout the day to reset during peak emotional stress is critical. The easiest way to help your mind calm down is to take a few minutes to breathe. If you are too overwhelmed to remember to do this, use a tool to remind you. I personally set my phone alarm to go off because I easily lose track of time when I am extremely stressed. Another way to get yourself to do this is to create a new habit. This can be as simple as every time you walk into a new space, take a moment to focus on your breath.
Additionally, use mindfulness exercises to take your thoughts off of the current situation. Taking a mental break doesn’t mean you are avoiding the situation. It means you are allocating time to recharge. I personally find it easier to do this by focusing on my senses. In just a few minutes it reduces my anxiety. To explore this option, read “Oh no…PANIC ATTACK! 54321”.
Getting a full night’s sleep might be extremely difficult during crisis, but you need to try your best to get as much sleep as you can. Focus on slowing down at least one hour before bedtime. Limit your access to digital devices to help you maintain your circadian rhythm in the evening hours. But also limit them during the day to reduce how much external negative information is coming your way. Messages on the news or social media can really be amplified when our defences are compromised. This will only make your own personal situation feel worse.
Connection
It is easy to isolate ourselves when we are struggling. Some do it out of shame, some out of lack of energy, some because they don’t know how to ask for help. But this is when we need to be surrounded by our support network the most. Regardless of why you are feeling challenged to connect, try to at least open up to one person regularly. It can be a different person each time, try to not cut yourself off completely.
On the flip side, if you have people in your life that bring you down, limiting your time with them during a crisis may help you manage a little better. Your boundaries are more important than ever.
Crisis is complicated and seeking professional help is highly recommended. Trained professionals understand how crisis can impact us. Sometimes we don’t even realize how much it is affecting our lives. Crisis can affect a myriad of dimensions and some of those impacts may not be noticeable until later. It can take you down paths you are unfamiliar with, professional help can steer you through unchartered waters.
Finally, connect with nature. Whether you go for a short walk in a park, do some gardening, sit by a river to take in the scenery, or immerse yourself in a forest. Time spent connecting with nature can have incredible benefits for your overall well-being.
Be Mindful Of Your Self-Talk
Crisis has the ability to bring out the worst in us, especially that inner critic. This is a time when we need to be compassionate with ourselves. Be as kind to that person staring back at you in the mirror as you would someone you love.
Stop ruminating on the events that led to the crisis and focus on the actions you can do to move forward. This will help you find some sense of control in an otherwise helpless situation. Crisis amplifies our fears, so we need to be aware if that is guiding our thoughts and put a stop to it. Try to avoid making big life decisions during crisis, odds are you don’t see the full picture. Reflection is normal during this time, but use it as impetus for positive change, not to beat yourself up. If you feel like you are stuck in a loop, write your thoughts down. This simple exercise can help your mind process your feelings too.
Although crisis may appear like things will never improve, they will. Time appears to run differently when you are in crisis. You may even feel like there is no way out. Know that regardless of how severe it is, it will be temporary. Anchor The Storm provides additional information on finding anchors in your life to help you get through challenging times. Once you feel like you are on the other side, you can always revisit and see what you have learnt during this situation. This will help you face any potential future crisis, and it can also help you close this chapter of your life.
We all experience crisis differently, and that’s okay.
Crisis brings undesirable feelings to the surface, some may not even make sense. It makes us question our own reality, and it can alter how we behave. Accepting the situation for what it is helps you to move on, as does focusing on what is in your control. Even maintaining part of your normal routine can counter some of the negative effects of crisis. Rely on your support network to help you on your journey, and reach out for professional help if you don’t know where to start. Prioritize your self care, even the basics will make a huge difference. Once on the other side, you will be more resilient to tackle future challenges.
IMAGE CREDIT: Unsplash | Nick Fewings.