Navigating the Storm

Life doesn't always give us a warning before things get difficult. Whether it’s a sudden loss, a traumatic event, or a personal breakthrough that feels overwhelming, a crisis arises when our usual ways of coping aren't enough to handle the stress we’re facing.

Based on the frameworks in Crisis Assessment, Intervention, and Prevention (Jackson-Cherry & Erford, 2018), here is a guide to help you stabilize and find your footing to help navigate the storm.

1. Understand the "Disequilibrium"

In a crisis, it is normal to lose your balance. Your emotions, thoughts, and physical body are reacting to an overload. You might notice:

• Physically: Exhaustion, a racing heart, or trouble sleeping.

• Emotionally: Numbness, intense fear, or sudden irritability.

• Cognitively: Confusion, "brain fog," and difficulty making simple decisions.

The Golden Rule: These reactions are often normal responses to an abnormal situation. You aren't "losing it"; your system is simply trying to process more than it was designed to handle at once.

2. Focus on the "Here and Now"

When a crisis hits, our minds often race to the "what ifs" of the future. Stabilization requires refocusing on the present.

• Simplify: Don’t try to solve the next six months today. Ask yourself: "What do I need to do in the next hour?" Whether it's drinking water or making one necessary phone call, keep the scope small and manageable.

• Identify Support: Isolation makes recovery harder. Reach out to "primary supports"—those friends or family members who provide a calming presence, and don't hesitate to use community resources or hotlines.

3. Your Self-Help "Crisis Toolkit"

While you navigate the bigger picture, you can use these practical tools to reduce your immediate stress and help your nervous system feel safe.

• The 5-4-3-2-1 Grounding Technique: Engage your senses to pull your brain out of a panic spiral. Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.

• Box Breathing: Manually reset your "fight or flight" response. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4 before the next breath.

• Temperature Shock: If you feel "frozen" or completely overwhelmed, splash ice-cold water on your face. This intense sensory input can help "reboot" your emotional state.

• Movement as Medicine: Stress creates physical tension. If you're able, go for a short walk or simply shake out your arms and legs to help your body process the adrenaline.

• The "Brain Dump": Write down every fear and task currently in your head. Getting thoughts onto paper makes them feel external and slightly more manageable.

4. Moving Toward Stability

Jackson-Cherry and Erford suggest focusing on "task-oriented" coping. This means prioritizing structure over avoidance. Try to maintain a basic routine, such as eating at regular times or waking up at a consistent hour, to give your day a sense of predictability.

When to Reach Out for Professional Help

Sometimes, the weight of a crisis is too heavy to carry alone. Consider reaching out to a counselor if:

1. You feel unable to perform basic daily tasks.

2. You are using substances to numb the distress.

3. You feel a sense of hopelessness or have thoughts of self-harm.

4. The intense distress doesn't seem to level out after the initial event.

   
   

You do not have to be "in pieces" to ask for help. Counseling provides a safe environment to de-escalate the crisis and build a plan for long-term resilience.

Note to our clients: Our office is here to help you navigate these turbulent times.

If you are currently in crisis, please call or text our main line or

National Suicide and Crisis Lifeline by dialing 988.

If getting started on a therapy journey is something that you are interested in, we have therapists available right away. We keep the process quick and simple; call or text our office manager Emily Chivis at (616) 284-1329 or email her at echivis@mariposacounselingllc.com

Crystal Rusticus

Therapy Intern