When Tragedy Strikes…
For You (or someone you care about) In Crisis
How can you tell someone is in crisis?
Answer the following:
¤ Have you just survived an event / incident that you would deem severe, significant or intense?
¤ Did you feel caught “off guard” by the event?
¤ Do you feel personally connected to the event (and/or those involved)?
¤ Do you feel overwhelmed as a result of the event?
¤ Are you having a difficult time coping with the event?
¤ Are you having trouble sleeping?
¤ Are you having trouble concentrating or comprehending?
¤ Do you find yourself more irritable or easily annoyed?
¤ Are you having trouble trusting others (include yourself)?
¤ Do you believe what happened was “not right” or unfair?
¤ Do you worry that something “bad” might happen again?
If you answered “yes” to many of these, then you are in crisis.
Message for those surviving a tragedy
Knowledge is Power
We’ve been caring for people in crisis for over 20 years. We created this page to help you (or someone you care about)
learn more about crisis and ways to cope.
What is a crisis?
Crisis as an overwhelmed state of distress that disrupts (for a time) the way one thinks, feels, behaves and more. It’s normal not to feel normal (like yourself).
Instead, people in crisis may feel shock, disbelief, have trouble concentrating, stomach upset, headache / muscle ache and more.
What causes crisis?
People don’t just spontaneously burst into crisis…there is always a “trigger” (a reason). The reason is a situation / incident / event creates a crisis, it’s because the event was:
- Powerful / significant (to you)
- Personal (to you)
- Unexpected (to you)
Check out our YouTube video:
“What is a Crisis?”
Free Handout:
Click here to download:
For You (or someone you care about) In Crisis”
Coping with Crisis
Because your whole self (mind, body and soul) is in crisis – coping requires caring for your whole self.
Here are a few things we know that helps…
Body in Crisis¤ Stay hydrated: Treat your body like you have the flu…push fluids and flush stress toxins.
¤ Eat for “fuel”: You might not feel like eating – or you might be experiencing stomach upset- but like your car needs fuel, so does your body. Eat foods that are easy on your system.
¤ Limit alcohol: Alcohol is a “depressant” and can cause dehydration. Be mindful of using / abusing alcohol (or other substances) to “self-medicate” as it can worsen reactions.
¤ Limit caffeine: Caffeine is a “stimulant” and may increase anxiety for some.
¤ Exercise / move: Whether going for a run, walking your dog, weight training, yoga, etc. – physical movement is a way to “burn out” stress toxins.
¤ Sleep / rest: You may have trouble getting to sleep – or staying asleep. Previously mentioned strategies (like exercise, limiting caffeine and alcohol, etc.) can help.
¤ Consult medical professional: For concerns regarding physical reactions following critical incident, contact your doctor / medical professional.
Mind in Crisis¤ Stink’n Think’n: Not every thought that runs through your mind is fair, accurate or true. Examine negative thoughts and know you don’t have to believe them or add to them.
¤ Vent, vent, vent: Venting is like a “verbal treadmill” – burning out emotional energy (like frustration, anger, dread, etc.). Vent to those you trust and able to provide validation you need.
¤ You are not your feelings: Although, it’s normal to experience various distressing feelings (ex: guilt, blame, shame, powerlessness and more), it may help to remember: you are not your feelings. Ex: You may feel powerless, but that doesn’t mean are powerless.
¤ Make (minor) decisions: Although, it is not advised to make major life changes while in crisis, it is helpful to making minor decisions. This will help you feel empowered and gain a sense of control (over what you can control).
¤ Assume positive intent: We don’t always get empathy right. Those around you are either hurting with you – or for you. From their own pain (or desire to help), they may say “not helpful” (or downright stupid) things. To limit more hurt, align with their “heart” (that is, their intention to love and care for you).
¤ Be patient and kind (to you): Stress chemicals stifle the parts of us that usually filters impulses. As a result, that critical (and sometimes cruel) voice that lives in our head may be on overdrive. It will take awareness and self-discipline to be patient and kind to yourself during this difficult time. This is not the time to “care-take” others (people-please), this is time to care for you and receive care and support from others.
¤ Consult mental health professional: If you have any concerns regarding what you’re thinking or feeling, then contact a mental health professional.
Soul in Crisis¤ Rage Against God: It’s natural to place blame for the tragedy. If you believe in a Divine authority (Higher Power), then it makes sense to place blame and feel intense anger / rage as a result. You may even be asking: “How could God let this happen?” You may even find yourself in a “crisis of faith”, as a result.
¤ Grief follows loss: As a result of this tragedy, you have lost something: loss of control, loss of life, loss of trust, loss of security, loss of confidence, loss of expectation and so on. The natural response to loss is grief. Grieving isn’t just reserved for funerals.
We all grieve differently. Some get angry, while others get quiet. Some choose to talk with trusted friends, while others throw themselves into their work. Some may choose to self-medicate (alcohol or other substances) and so on. The key is to allow yourself the time and space to grieve.
¤ Forgiveness is freedom: Forgiveness is a nearly impossible concept while in crisis. However, in time, forgiveness can be a critical component in healing. It’s natural to feel anger and resentment following the tragedy. Forgiving (self or another) is a way of letting go of anger, resentment, hurt and unmet expectation.
Forgiveness is a gift you give yourself. Although, it may benefit others, we forgive to feel free. We forgive because we no longer want to hold tight to pain, hurt and possibly hate.
¤ Consult spiritual helper: To discuss concerns of “crisis of faith”, grief, forgiveness, healing and more, contact spiritual leader / minister (such as clergy, chaplains, lay ministers, etc.). These spiritual helpers can provide specific guidance based on your belief system and faith background.
Understanding Crisis and the Value of Support
Crisis Support Solutions, LLC is an education and consultation company helping organizations start, train and sustain a support program. We train vetted volunteers to respond ethically and effectively to those suffering emotionally and spiritually.
We recognize, however, that critical incidents are unexpected and unplanned. As a result, those wanting to help may not be certified and trained. Yet, help is still needed.
As such, we’ve prepared this page to help you respond to those in crisis. To reduce liability and risk, choose CSS to provide consultation and training. Click the button below to learn more about crisis response training.