When in crisis, some individuals will experience reactions that are out of the ordinary for them. The event may create an acute stress response that can disrupt physical and psychological processes. These reactions are common, and the experience is not uncommon.
Stressful events affect each person differently. Sometimes reactions appear immediately after the event. Sometimes they appear a few hours or a few days later. In some cases, weeks or months may pass before reactions appear. Acute stress symptoms can last days, weeks, months, and occasionally longer, depending on the severity of the event or situation.
Some of the more common responses to a crisis include:
Cognitive reactions
Confusion/difficulty concentrating
Difficulty making decisions
Decreased alertness
Memory lapses
Frequent thoughts of the event
Emotional reactions
Anger
Anxiety
Depression
Emotional numbness
Apathy/boredom
Frustration
Physical reactions
Fatigue
Insomnia
Headaches
Nausea/gastrointestinal problems
Hunger or loss of appetite
Behavioral reactions
Withdrawal from others
Restlessness
Hyper vigilance
Blaming others
Substance use
Changes in regular activities
Practical tips to help you cope
Find someone you trust: Find supportive people (family members, friends, colleagues) and talk with them about your experience. Don’t carry this burden alone - share it with those who care about you.
Give yourself permission to feel: Acknowledge your feelings as they arise and that they are typical reactions.
Take care of yourself: Get enough rest and eat regularly. Keep up your exercise routine if you have one. Don’t abuse drugs or alcohol - they can hinder your coping abilities.
Know your limits: Avoid other stressful situations for a while.
Practice relaxation: Meditate if you know how; if not, visualize a quiet scene. You may not always get away, but you can hold a vision in your mind that will temporarily take you out of the turmoil of a stressful situation.
Take one thing at a time: For people under tension, assignments or responsibilities may suddenly seem overwhelming. You can work through this temporary condition one step at a time.
Remember, you can always seek professional help: You don’t have to go through this experience alone. Sometimes a situation is so complicated or stressful that professional assistance may be helpful.
