What is a crisis?

A crisis is when you feel like you can’t cope with something. You might feel that an event is out of your control or that it is dangerous for your physical or emotional health. 

What causes a crisis?

Any event can cause a crisis. Some examples are life changes (like having a baby or retiring) or things that upset you (like a car crash, an assault, or being in a hurricane or earthquake). Medical problems (like a heart attack, depression, or cancer) and emotional problems (like troubles in a relationship) also can cause a crisis.

How do I know if I'm having a crisis?

If you are having a crisis you may feel anxious or panicked. Some people have symptoms like an upset stomach or headaches. Some people feel tired as sleep may be difficult. You might try to cope with your feelings in unhealthy ways like denying that the problem exists, having negative thoughts, avoiding other people, abusing alcohol, or using illegal drugs.

What should I do if I feel overwhelmed?

How can one cope with a crisis?

 Here are some tips that can help you cope with a crisis:

• Stay calm. Breathe deeply and relax your muscles.  This can make you less anxious and help you to think more clearly.  If you still have trouble staying calm, tell your doctor.  He or she may want to see you and/or give you some medicine to help you.  Don’t use alcohol or illegal drugs.  It can keep you from dealing with the problem and create other issues for you.
• Get support from your friends and family. You could also try things like exercise and hobbies.  Staying busy can help anxiety and depression and stop you from feeling alone.  Counsel can be received from your clergyman or other counselor. 
• Face the problem. Instead of avoiding it, take action to solve it. 
• Think positively. Try not to focus on the worst things that can happen, because this can make you feel more anxious.  Instead, think about the things that you can do about the problem.  Tell yourself “I can get through this” and remind yourself to take it one step at a time.  “Tomorrow is always another day.”
• Make a short list of steps you can take to fix the crisis. Writing them out helps you to more clearly reflect on the issues and form a plan.  Write your steps down here:

Step 1:  _____________________________________________

Step 2:  _____________________________________________

Step 3:  _____________________________________________

Talk about your steps with a close friend, family member, your doctor, or your clergyman. Begin to carry out your steps, and make changes to your plan as needed.

• Learn from your crisis. A crisis may cause problems, but it can also help you grow. Think about what you have learned from the crisis so that you can cope better in the future.

Where can I get more information?