How to Overcome Overwhelm and Reclaim Control in Crisis

Crises often appear at the most inconvenient times and cause us to lose our calm. That’s why our blog “How to Overcome Overwhelm and Reclaim Control in Crisis” offers a basic guide with small actions you can incorporate into your daily life to help you stay on track.

Get insights on comprehensive crisis management methods!

What Steps Can Help You Overcome Overwhelm in a Crisis?

The first step in managing overwhelm during a crisis is recognizing that while you can’t always control the situation, you can control your response. Below are several strategies that can be useful in handling stress and regaining control.

Identify the Source of Overwhelm

The first thing you need to do is identify where the feeling of distress is coming from. Is it due to excessive workload, uncertainty, or fear of the unknown? Breaking these factors into manageable parts will help you better understand what’s really beyond your control.

• Step 1: Make a list of the things causing you stress.
• Step 2: Classify each element by whether it’s under your control or not.
• Step 3: Prioritize what you can control and start with that.

Practice Mindfulness Techniques

Mindfulness techniques can help you focus on the present and reduce the sense of drowning. Being mindful allows you to recognize and accept your emotions without letting them take over.

Examples of mindfulness techniques:

• Deep breathing: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and slowly exhale through your mouth for 8 seconds.
• Body scan: Focus on each part of your body, identifying tension and consciously relaxing it.
• Guided meditation: Use apps or videos to follow along with meditations that help you center yourself and relax.

Create a Priority List

When everything feels urgent, a priority list can be your best ally. Break down your tasks into categories and follow a step-by-step plan.

Example of a prioritized list:

Break Tasks into Manageable Steps

Facing overwhelming tasks can be easier if you break them into smaller steps. Each completed step gives you a sense of accomplishment.

Steps to break down a large task:

1. Define the final goal.
2. Break the goal into specific tasks.
3. Assign a realistic time for each task.
4. Review your progress regularly.

Seek Support

You don’t have to face crises alone.Talking with trusted friends, family, or colleagues can ease stress and offer new perspectives. Additionally, joining support groups or seeking professional help, if needed, can be crucial in overcoming difficult moments.

• Use video calls or messaging to maintain social connections during challenging times.

Establish a Routine

Creating and following a routine will provide structure and help you regain control amidst the chaos. A daily routine reduces uncertainty and makes each day more predictable and manageable.

Limit Information Overload

During a crisis, it’s easy to feel overwhelmed by the amount of information, especially if you’re constantly consuming news or social media. Setting clear limits on your information intake can help you stay calm.

• Limit your news consumption to 30 minutes a day.
• Turn off automatic news notifications on your phone.

Take Care of Your Physical Health

Your physical well-being is directly related to your ability to manage stress. Getting enough sleep, maintaining a balanced diet, and exercising regularly are key components of staying calm in a crisis.

Tips for improving your physical health:

1. Exercise for at least 30 minutes a day.
2. Eat fruits, vegetables, and lean proteins to keep your energy up.
3. Avoid excessive caffeine and refined sugars.

Utilize Relaxation Strategies

Relaxation strategies like deep breathing, yoga, or meditation can help calm your mind and reduce accumulated stress. Practicing these regularly can have a positive impact on your mental well-being.

List of relaxation techniques:

• Abdominal breathing.
• Restorative yoga.
• Listening to calming music.
• Guided visualization exercises.

Reflect and Adjust as Needed

Regularly reflect on how you’re handling the situation and adjust your approach as needed. Crises can evolve, and your strategies should too.

Reflection questions:

• What strategies are working best for me?
• Where can I improve?
• Do I need to shift my priorities?

Frequently Asked Questions

• How can I reclaim control when feeling overwhelmed?

Start by recognizing what is within your control and focus on those areas. Breaking large tasks into smaller steps and establishing a routine are also strategies for regaining control.

• When should I seek help for crisis overwhelm?

If stress becomes overwhelming and affects your daily life, it’s advisable to seek professional support. Therapists or counselors can provide effective tools for managing anxiety in times of crisis.

• How does mental health impact crisis management?

Mental health plays a key role in how you face a crisis. Maintaining a balanced mental state will help you make clearer decisions and manage stress more effectively.

Sources:

• UCSF Department of Psychiatry and Behavioral Sciences. (n.d.). Emotional well-being and coping during crises. University of California, San Francisco. Retrieved from https://psychiatry.ucsf.edu/copingresources/wellbeing
• Schurr, T., Frajo-Apor, B., Pardeller, S., Plattner, B., Tutzer, F., Schmit, A., Conca, A., Fronthaler, M., Haring, C., Holzner, B., Huber, M., Marksteiner, J., Miller, C., Perwanger, V., Pycha, R., Schmidt, M., Sperner-Unterweger, B., & Hofer, A. (2024). Overcoming times of crisis: Unveiling coping strategies and mental health in a transnational general population sample during and after the COVID-19 pandemic. BMC Psychology, 12, Article 493. https://doi.org/10.1186/s40359-024-02001-3