coping with crisis

General Information on Coping

Normal reactions to crisis include:

Physical Reactions: fatigue, insomnia (which may turn to hypersomnia), underactivity, health problems (such as change in appetite, headaches, digestive problems), nightmares, hyperactivity, exhaustion, startle reactions.

Cognitive Reactions: difficulty with concentration, difficulty solving problems, flashbacks, inability to attach importance to anything other than this incident, difficulty making decisions, memory disturbance, isolating self.

Emotional Reactions: fear, guilt, emotion numbing, oversensitivity, anger (which may be manifest by scapegoating, irritability, frustration with bureaucracy, violent fantasies), anxiety depression, feelings of helplessness, amnesia for the event.

These are NORMAL reactions, and although painful, are part of the healing process. There is not a lot anyone can do to make you not experience these uncomfortable feelings, but there are things you can do to feel more whole.

Things to Try in Coping with Stressful Events:

  • Within the first 24-48 hours periods of strenuous physical exercise alternated with relaxation will alleviate some of the physical reactions.
  • Structure your time - keep busy.
  • You are normal and are having normal reactions - don't label yourself as crazy.
  • Talk to people - talk is the most healing medicine.
  • Be aware of any desire to numb the pain with overuse of drugs or alcohol. Now is the time to focus on healthy behaviors.
  • Reach out - people do care.
  • Keep your lives as normal as possible.
  • Spend time with others.
  • Help your co-workers as much as possible by sharing feelings and checking out how you're doing.
  • Give yourself permission to feel rotten and share your feelings with others.
  • Keep a journal, write your way through those sleepless hours.
  • Do things that feel good to you.
  • Realize those around you are under stress.
  • The Nutrition Almanac recommends supplementing your diet with Vitamin C, Vitamin B12, Vitamin B6, Calcium and Magnesium.
  • Don't make any big life changes.
  • Do make as many daily decisions as possible which will give you a feeling of control over your life, i.e., if someone asks you what you want to eat, answer them even if you are not sure.