Stress-Control Strategies for Coping in a Crisis

I was reading through my healthcare provider’s newsletter not too long ago when I came across an article from Arleen Fitzgerald, L.I.C.S.W., on how to cope in a crisis. There was some really good information in there that I wanted to share as well as add some additional input on the subject of finding some key strategies to help us cope when dealing with sorrow, anxiety, and anger in trying times.

There’s no “normal” reaction to trauma. Whether it’s a destructive tornado, a devastating flood or an unthinkable violent event, a crisis may leave you shocked, distraught or even displaced. And it’s understandable if you don’t know how to cope with all your needs and emotions. Moving forward may not be easy – and will almost certainly take time and support. At first, you’ll need to focus on your most urgent and basic needs. Maybe that’s finding a safe place to stay or contacting family members. But in the days and weeks ahead, taking steps to seek help, work through your feelings and manage your stress can start to give you back a sense of control.

After a traumatic event, counseling and other crisis resources can be crucial. They can help you with your emotional, physical and financial needs. You can look for this aid through your state or local government, voluntary agencies or faith-based organizations. Or your workplace may provide an employee assistance program that can put you in touch with professional help as well. Then, as you’re ready, consider some of these strategies that can help you cope – and bring you comfort:

• Reach out. Your loved ones, friends, neighbors and others may want to lend a hand – but not know how. So don’t be afraid to tell them what you need. And try to help others if you can. Accepting and giving assistance can be healthy steps forward.
• Talk about your feelings. Share them with those you trust – people who will listen and understand. That could be friends, family members, spiritual advisers or counselors. Local support groups can also help you connect with people in similar situations. Giving voice to your heartbreak, fears or worries may help you move past them.
• Start a journal. Writing about a difficult event can help you organize your thoughts, process your emotions and solve problems. Use it as a way to focus on what you’re grateful for – even in your darkest moments.
• Create a routine. You and your family may not be able to pick up right where you left off. But over time, try to return to some of your normal daily activities. Take solace in your morning cup of tea, for example. Write out the day’s to-do list. Cook a meal together. These simple everyday acts can be a comfort when life feels chaotic.
• Be kind to yourself. Look for positive ways to let go of stress and tension. Try a few minutes of quiet meditation. Do slow stretches while taking deep breaths. Or turn to a favorite hobby that eases your mind. Maybe that’s knitting, drawing or playing the guitar, for example.
• Listen to your body. When you’re upset and struggling, your physical needs – such as good nutrition, sleep and exercise – may be the last thing you’re thinking about. But they can be powerful tools for coping. A short walk may clear your head a bit. Eating a healthy meal may recharge you. Or when you’re worn out, taking a nap might be the best medicine.
• Pray, pray, pray! There’s nothing more comforting than having a heart-to-heart conversation with the Lord. Find a quiet place and talk to God. Talk as if you were sitting next to a friend, pouring out your feelings. Let God know what is going on and how you feel. Don’t be afraid to let it all out. Say everything that is on your mind at that very moment. Do not hold back! And once you have done this, be still and listen. (God has something to say as well.) You may find yourself getting distracted while trying to listen. Just bring yourself back, refocus, relax, and try to listen.  There is something very peaceful going on when you become one with the Lord in prayer. Listen for direction, for God will speak to you.

These crisis strategies can help you get through any difficult time. And practicing them may strengthen your coping skills – and give you confidence when you face challenges, big and small.