There are times in each of our lives when we find ourselves in crisis or what we perceive to be a crisis situation. How we deal with that situation can make a big difference in the outcome and how we come out of it. Today we are going to give you some tips on how to cope with a crisis situation or your mind’s perception of a crisis situation so that you can come out of it with just a little effort on your part.
DISTRACT YOUR WISE MIND: The idea here is to distract yourself in a way where you literally throw yourself off of the problem. You can do this by remembering the acronym:
A = Activities
Find an activity you can do all the way.
Examples: Exercise, Reading, Talking to friends, Watching TV.
C = Contribute to Others
Focus your mind on something or someone else. You’ll feel better.
Examples: Surprise someone, Write someone a letter, Do a “good deed” for you neighbor, volunteer.
C = Compare
Compare the situation you are in right now to a situation that is worse that the one that you are in right now.
Example: People who have less than you, Harder times that you have been through.
E = Emotions
Figure out a way to create a different emotion compared to the one you are feeling right now.
Example: Music, Books, Humor
P = Push Away
Shelve thoughts and come back to them when it’s a good time to think about them.
T = Thoughts
Focus on one positive thought over and over again.
Example: “This is temporary,” “I can get through this,” “This won’t kill me.”
S = Sensations
Create sensations that distract you from the situations.
Example: Notice everything about the chair you’re sitting in, take a hot/cold shower, smell some flowers or coffee.
The next way to help you in crisis is called:
IMPROVE THE MOMENT:
Improve the situation that your are currently experiencing in your imagination:
I = Imagery
Think of your “Happy Place.” Imagine yourself getting through this crisis.
M = Meaning
Find meaning or reasons why you need to survive and tolerate this difficult experience.
P = Prayer
Prayer with words and prayer of acceptance.
R = Relaxation
Do a Total Body Scan. Start from the top of your head and work your way down to your toes, practicing deep relaxing breaths in, exhaling all tension and negativity.
O = One Crisis at a Time
Just focus on the crisis at hand. Don’t let your mind get away from you.
V – Vacation
Take a vacation from adulthood – no less than an hour, but no more than a day.
E = Encourage Yourself
“I can do this.” “I will survive.” ” I’ve been through worse before and I got through it then.”
The last thing that you can use to help yourself get through a crisis is what is known as:
Self-soothe using your five senses (touch, taste, hearing, smell and vision) when you are in crisis. Accessing your senses re-connects you to your body, which connects you to your wise-mind and spirit. It grounds you in the here and now, and helps you make better decisions for yourself.
TOUCH: List as many objects that you could touch or feel. Examples could include fur of your pet, a rock or a piece of soft fabric.
TASTE: What foods do you enjoy? List several of them.
HEARING: What are the sounds around you? What are some sounds that you enjoy? Some ideas could include talking birds singing, etc.
SMELL: What are some smells you enjoy? Bread baking, flowers, a newborn baby?
VISION: What are some sights that you could see to help self soothe? A postcard from a friend? a favorite place or person?
To get the answers for these, only you know them. They are different for each person. What I might enjoy tasting or touching someone else may not. Hopefully these ideas might help you next time you find yourself in a crisis to get through it a little easier.