In 2001, the first Mental Health Urgent Care center in the country opened and I was fortunate to be one of the founding members. It is shocking that I have never written an article on surviving a crisis because of the thousands of crisis sessions I have taken part in.

I’ve learned firsthand that when a situation is beyond the coping skills of a person, they go into a crisis. Overwhelmed, it is natural for people to have a panic attack. This is when it is difficult to breathe, the heart races, every sense is alive, and the mind is spinning. There are a few tips to use when you feel your world is falling apart.

1. Breathe – get oxygen into your system. The mere fact that your heart is racing is because it doesn’t have the proper supply of oxygen.
2. Drink water – that is if you can. Sometimes in a panic, it is hard to swallow anything, so dipping a cloth into water and sucking on it can at least start the process.
3. Relax – find the areas in your body that are tense and relax that area. Breathe in relaxation and exhale tension. Many recommend breathing in through your nose and exhaling through the mouth.
4. Moan – sometimes the moaning process will help you not only breathe but also relax. Let go of tension through the sounds that you make.
5. Positive self-talk – repeat in your mind or say out loud – “I am safe.” or “It is okay to relax.” What you focus on will either make the situation worse or better.
6. Affirmations – these are “I am” statements to get your mind centered. “I am healing.” or “I am calm.” What we focus on, we create. Isn’t it interesting how our negativity can create physical turmoil?
7. Create a plan of action – this is if you can think at all. Normally, when overwhelmed, the mind shuts down and all that is left is us being on instinct and survival. To get the mind back online, calm yourself to the best of your ability and then take some action steps – or baby steps. Please go slowly and gently.
8. Reach out for help – many feel they can tough this out on their own, though they lack the ability to deal with the situation. It is okay to ask a person to get you some water or hold your hand. In these situations, the strength of another person can bring you back into yourself.
9. Utilizing the inner child – this is what helps me the most when I have a doctor’s appointment or have to go to the dentist. It is interacting with your youngermost self. How I do this, is to ride my fear back in time to the first time I felt panic. This is easy for me to do because of the abuse I suffered as a small kid. Next, I talk with the younger part inside of me and try to assure him everything will be okay. I often will hold my own hand as the dentist drills into my mouth as I play out conversations with the part inside of me that is afraid.

NOTICE:

And let’s take a look at that last statement. As we administer to ourselves, it is as if we are splitting off a part of us. The adult part gets to be confident, caring, and involved, while the younger part gets to be freaked out. This allows us to avoid fully getting freaked out because a part of us is now stable. This is referred to as “Mastery”.

10. Education – if there is something that you are dealing with. Like an injury, illness, or something that can be life-threatening, it is important to know all the facts and options so you can make a logical choice of how you want to treat this.
11. Writing – putting pen to paper can be a key for people to simply express their fear, anger, or frustration. Whatever comes to mind write it out and then when you are done burn or shred it. This process also helps you process through the situation instead of letting it percolate in your head for hour upon hour.
12. Crying – tears are great medicine. Yes, this is an upsetting time, and it is okay to let out your emotions. Often in sessions people will cry, and shoot, I will cry when something upsetting is touched upon too. It is important to cry but the next step is to grab hold of the part inside of you that is hurting and give it a hug. We believe that when love is applied to hurt, we heal.
13. Talk about it – life happens, tragedy happens, the body ages and ailments can show up. Holding it in just makes things worse. Find someone who can listen to you as you express yourself. Please avoid talking to people who will lecture or blame you at this time. At minimum talk to your pet, they will understand.
14. Self-care – when in a crisis ask yourself what might be the cause of this.
    1. If you are in an abusive relationship – get out. Find a place you can go to and then create a plan for your next steps.
    2. If you are using a substance – stop using it. Many believe that in the past this substance worked great for me, however, when in a crisis it is important to face it and face it sober, otherwise, it will continue to linger.
    3. If you are eating a bad diet, eat food that is gentle on your system. Give your body a break. Dietary supplements can really be of help.
    4. Get your body moving – our body was designed to move. If you are stagnant the blood isn’t flowing to the areas in your body that need repairing. At a minimum, walk inside your home and watch your emotions calm.
    5. Grounding – get your bare feet on the ground and let all the tension in your head and chest sink into the Earth.
    6. Meditation – meditate on health and well-being.
    7. Visualization – visualize yourself fit, rested, and stable.

For myself, daily self-care is essential. I avoid harmful food and substances, walk a minimum of an hour a day, try to sleep 7 hours, and if I cannot, use relaxation techniques. If I am not taking care of myself, how can I take care of others?

I often treat people who are suffering from cancer or have preliminary tests that indicate there may be a problem. In his book, “Love, Medicine, and Miracles,” Dr. Bernie Segal worked with his patients to develop a purpose in life. What did they have to live for? This takes a page out of Victor Frankl’s book, “Man’s Search for Meaning,” where he recounts what it was like for him to be in a Nazi concentration camp. The people who felt doomed would die, but those who held onto their purpose – like a teacher, a mother, a musician – would have much better odds of success.

And lastly – love. Spiritual Psychology believes that when love is applied to hurt we heal. Love is amazing on the mind, body, and soul. Candace Pert got her Nobel Prize for proving that when the mind is flooded with love and tenderness the brain secretes Polypeptides which enhance the immune system, slow down the aging process, and make us stronger. Try doing something physical when you are upset. Try doing the same thing when you are enjoying yourself and it gets finished in less time with less effort.

The recent documentary movie “After Death,” which may still be in the theaters, shows how people who came back from the dead, were exposed to unconditional love, kept holding onto that feeling, and then healed themselves.

Ultimately, fear is the enemy and it brings death. Training yourself to be upbeat will increase your odds of problem resolution whether it is physical, mental, or emotional.