Five Steps to Help You Stay Calm in a Crisis - What would your emergency response to a crisis look like? Prepare yourself for the day when you’re not imagining the unimaginable
From coffeemaker malfunctions to wardrobe malfunctions, life throws challenges at you on a daily basis, but you can't know how you'll respond in a true crisis until the unthinkable presents itself. For Daniel Hernandez, the 20-year-old intern to U.S. Representative Gabrielle Giffords, day five of his new job was life-changing. The tragic shooting in the Arizona supermarket parking lot and his quick response to apply pressure to Giffords's wound demonstrated that the guy has what it takes to keep his cool under fire—both literal and political. "I think what is sometimes surprising is how many people may rise to the occasion in a time of crisis," says Victoria Follette, Ph.D., a psychology professor at the University of Nevada at Reno. "Many people at the site of the Tucson tragedy responded in a selfless manner."
But how can you know if you'll respond with the ease of Daniel Hernandez or with a panic attack? "At times of crisis, many people respond in 'fight or flight,' which is the body's primitive response to a perceived threat or attack," explains Laura Streyffeler, Ph.D., a psychologist in Florida who specializes in traumatic stress. "Often the body appears to go on 'auto-pilot.' I have found that the more prepared and balanced a person is in his or her life, the more likely he or she will be more proactive than reactive during the crisis or event." Just like your Girl Scout troop leader taught you, always be prepared. Here are five steps for starting now.
1. LIVE A MEANINGFUL LIFE.
What you did yesterday may seem irrelevant if your house is burning down, but Follette says that living your life a certain way can make a difference when push comes to shove. "I think that some people are very clear on their values and are always living in a manner that is consistent with those valued directions," she says. "That's why people don't need to think when they decide to move to protect their child from harm." Parent or not, having a clear idea of what's really important in your life may help you act to preserve it in a critical moment.
2. DEVISE A PLAN OF ACTION NOW.
"Being prepared for a crisis, such as having a building evacuation plan, knowing first aid/CPR, or participating in fire drills, is always helpful," says Streyffeler. "Having a feeling of knowing what to do when a crisis arises often gives those involved a sense of control and direction. A proactive crisis response is always better than a reactive one."
3. BREATHE.
Simple as it seems, if you can forget to breathe when you're practicing Cobra on the yoga mat, you can definitely forget when you're face-to-face with one in the wild. "During a crisis the cardiovascular and respiratory systems speed up and often go into 'overdrive'," explains Streyffeler. "Breathing deeply will help slow down the physical body, which allows the mental and emotional body to slow down as well."
4. PAT YOURSELF ON THE BACK.
"Positive self-talk before and during a crisis is often helpful," says Streyffeler. Telling yourself how brave you are may help you believe it and overcome your fear. "Courage is facing adversity in the face of fear," says Follette. "Those who are able to allow courage to trump their fear will act more quickly, responsibly, safely, and ultimately heroically in a crisis."
5. LIVE IN THE MOMENT.
"I think the most important thing someone does in a crisis is to stay very mindful of the present situation and to focus on the most useful action in the present moment," says Follette. "A crisis is not the time for what-ifs or considering a range of future consequences." She says hospital emergency-room personnel and soldiers in combat use this technique every day. "Mindfulness is a skill that can be improved with practice," she says. "In being mindful we are better able to set aside our thoughts and feelings and just focus on this moment and what is the most useful next step." Practice by trying to focus only on your dishes next time you're washing them or only on your dog next time you're walking him. ( womenshealthmag.com)
From coffeemaker malfunctions to wardrobe malfunctions, life throws challenges at you on a daily basis, but you can't know how you'll respond in a true crisis until the unthinkable presents itself. For Daniel Hernandez, the 20-year-old intern to U.S. Representative Gabrielle Giffords, day five of his new job was life-changing. The tragic shooting in the Arizona supermarket parking lot and his quick response to apply pressure to Giffords's wound demonstrated that the guy has what it takes to keep his cool under fire—both literal and political. "I think what is sometimes surprising is how many people may rise to the occasion in a time of crisis," says Victoria Follette, Ph.D., a psychology professor at the University of Nevada at Reno. "Many people at the site of the Tucson tragedy responded in a selfless manner."
But how can you know if you'll respond with the ease of Daniel Hernandez or with a panic attack? "At times of crisis, many people respond in 'fight or flight,' which is the body's primitive response to a perceived threat or attack," explains Laura Streyffeler, Ph.D., a psychologist in Florida who specializes in traumatic stress. "Often the body appears to go on 'auto-pilot.' I have found that the more prepared and balanced a person is in his or her life, the more likely he or she will be more proactive than reactive during the crisis or event." Just like your Girl Scout troop leader taught you, always be prepared. Here are five steps for starting now.
1. LIVE A MEANINGFUL LIFE.
What you did yesterday may seem irrelevant if your house is burning down, but Follette says that living your life a certain way can make a difference when push comes to shove. "I think that some people are very clear on their values and are always living in a manner that is consistent with those valued directions," she says. "That's why people don't need to think when they decide to move to protect their child from harm." Parent or not, having a clear idea of what's really important in your life may help you act to preserve it in a critical moment.
2. DEVISE A PLAN OF ACTION NOW.
"Being prepared for a crisis, such as having a building evacuation plan, knowing first aid/CPR, or participating in fire drills, is always helpful," says Streyffeler. "Having a feeling of knowing what to do when a crisis arises often gives those involved a sense of control and direction. A proactive crisis response is always better than a reactive one."
3. BREATHE.
Simple as it seems, if you can forget to breathe when you're practicing Cobra on the yoga mat, you can definitely forget when you're face-to-face with one in the wild. "During a crisis the cardiovascular and respiratory systems speed up and often go into 'overdrive'," explains Streyffeler. "Breathing deeply will help slow down the physical body, which allows the mental and emotional body to slow down as well."
4. PAT YOURSELF ON THE BACK.
"Positive self-talk before and during a crisis is often helpful," says Streyffeler. Telling yourself how brave you are may help you believe it and overcome your fear. "Courage is facing adversity in the face of fear," says Follette. "Those who are able to allow courage to trump their fear will act more quickly, responsibly, safely, and ultimately heroically in a crisis."
5. LIVE IN THE MOMENT.
"I think the most important thing someone does in a crisis is to stay very mindful of the present situation and to focus on the most useful action in the present moment," says Follette. "A crisis is not the time for what-ifs or considering a range of future consequences." She says hospital emergency-room personnel and soldiers in combat use this technique every day. "Mindfulness is a skill that can be improved with practice," she says. "In being mindful we are better able to set aside our thoughts and feelings and just focus on this moment and what is the most useful next step." Practice by trying to focus only on your dishes next time you're washing them or only on your dog next time you're walking him. ( womenshealthmag.com)
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