Crisis Series 3/5: Self-Care Strategies: How to Support Your Well-Being During a Crisis
In the experience of a crisis, whether it’s personal, professional, or health-related, maintaining well-being can feel overwhelming. The demands of the situation often consume all your energy and attention, leaving self-care on the backburner. However, it’s precisely in these times of crisis that finding mini moments to support your well-being can really benefit you, your body, mind, and spirit. You will need to adjust how self-care is delivered, likely being
While every crisis brings unique challenges, implementing simple yet powerful self-care strategies can help you navigate turbulent waters with more clarity, resilience, and balance. Here’s how you can support yourself when it feels like everything else is unraveling:
1. Ground Yourself with Breath
Your breath is an incredibly powerful tool, especially in times of high stress. Most of us don’t breathe fully under normal circumstances, and when you're in a highly stressful situation, your body responds by switching on all its emergency lights. Stress spikes trigger fight-or-flight mode, which heightens anxiety and clouds your thinking. One of the quickest ways to regain control and calm your nervous system is through mindful breathing. Try this simple technique: inhale deeply for four counts, hold for four, and exhale slowly for six counts. Repeating this for a few minutes can help regulate your heart rate, lower stress, and clear your mind, allowing you to respond to the crisis more effectively.
Chronic stress is defined as stress that persists over a prolonged period, typically lasting for several months or longer. When stress becomes chronic, it’s even more imperative to learn how to support your body, as the long-term effects can take a significant toll on your health. Practicing mindful breathing is a simple but effective way to manage ongoing stress and maintain some control over your body’s response.
Even being conscious of just breathing as fully as you can for an inhale and then an exhale can help. Focus on the air going through your nose and out of your mouth, pay attention to the sounds, and repeat this for a few cycles before allowing your breathing to return to its natural rhythm. A sharp, forceful exhale can also help release intense energy from your body. Experiment to find what brings you a small amount of comfort and calm.
2. Set Small, Manageable Goals
During a crisis, the sheer magnitude of what’s happening can feel overwhelming. To counter this, break down tasks into small, manageable steps. Instead of trying to address the entire situation at once, focus on what you can handle in the immediate moment, the next hour, or the coming day. Small achievements create momentum and offer a sense of accomplishment, helping you navigate each moment and day with greater stability.
It’s important to recognize that in a crisis, the concept of "ease" can be elusive. Even the smallest goals - like eating breakfast - are significant and contribute to your overall well-being. Acknowledge these small victories as they help you manage stress and make progress through challenging times
3. Food & Beverage Choices
Food and beverages can be an important ally during a crisis, even if your usual eating habits emphasize clean or healthy choices. In the midst of a crisis, you might find yourself reaching for ready meals, chocolate bars, or cakes. It’s important to accept these choices without judgment. Crises can be incredibly frightening, and comfort food may provide some much-needed relief.
You might experience fluctuations in your food choices - craving indulgent treats one moment and preferring fruits, vegetables, and high-quality proteins the next. These shifts are normal. When you're ready, aim to make choices that support your body through this challenging time, and focus on what makes you feel better, unapologetically and without judgment. Keep your hydration up with plenty of water and electrolytes. Supplement your food with vitamins and minerals if you need to and feels supportive.
Keep your hydration up with plenty of water and electrolytes, and consider supplementing your food with vitamins and minerals if they feel supportive. Be mindful that foods and beverages like coffee and alcohol can sometimes heighten anxiety and fear. While they might offer temporary comfort, they may not be the best for long-term well-being. The key is to notice what works for your body and makes you feel better, and choose from there, with acceptance and without judgment.
4. Prioritize Sleep and Rest
Sleep may seem elusive during a crisis, but it’s one of the most critical aspects of self-care. Don’t add to your stress if sleep isn't coming easily - focus on doing what you can to improve your situation. Sleep deprivation can exacerbate stress, impair cognitive function, and reduce your ability to make sound decisions.
If possible, take short naps during the day to help alleviate some of the fatigue. If daytime naps aren’t feasible, try to create an evening routine that supports better sleep. Explore sleep hygiene practices such as reducing screen time - although screens can be a useful distraction during a crisis - using calming music, playing meditations or prayers, and setting up a cozy environment with soft lighting. Consider using a battery-powered candle to avoid the risks associated with open flames if you’re very tired.
Other strategies to explore include taking a bath with epsom salts, investing in a soft, comforting blanket to wrap yourself up in. Use an oil diffuser to mist essential oil throughout where you are staying. Carve out time to have a full body massage, or opt for an infrared or traditional sauna. All of these approaches can bring tremendous calming benefits for your body and help prepare it for sleep.
Whatever methods you choose, focus on creating a restful environment that encourages your body to fall into sleep and find some rest.
5. activate Your Support System
While each crisis is unique, you don’t have to navigate it alone. Reach out to a close circle of trusted friends, family, or a coach who can offer emotional support, listen without judgment, or provide practical assistance. Connecting with others not only lightens the emotional load but also offers new perspectives on how to approach challenges. Sometimes, simply talking through the situation can provide relief and comfort.
You connect the dots about what works for you. No one is telling you what to do; you are working through what feels right for you. Be mindful that you may feel more sensitive during a crisis. If someone’s words sting, remember that their comments may not reflect a lack of care or concern for you. Choose your sources of support carefully to ensure you receive the understanding and assistance you need during this challenging time.
6. Let the tears flow
Tears can be uncomfortable for many people, yet they are incredibly powerful. They allow the body to cleanse, express emotions, and release built-up tension. They are the words your heart wants to speak, and a heartfelt sob can be profoundly healing, helping you process and move through the crisis.
Don’t be afraid of letting the tears flow, whether they come at home or in public. Embrace them as a natural and important part of healing. Allowing yourself to cry can provide the release you need and support you during this challenging time.
7. Pray or Seek Prayer
Prayer can be a powerful practice during a crisis, providing a means to connect with God, the Universe, or a higher power. It’s not just about religious rituals but rather about surrendering your struggles and asking for support beyond your own capacity. When you’re overwhelmed and feel you can’t handle everything on your own, turning to God can offer comfort, guidance, and a sense of relief.
If you’re struggling to pray for yourself, ask someone you trust to pray for you. This can help you feel supported and less isolated during difficult times. The act of reaching out and seeking divine assistance can be deeply comforting, miracles happen through prayer, allowing you to step back and let a higher power help carry the burden. This practice helps you acknowledge that you don’t have to face the crisis alone, offering you peace and renewed strength.
8. Embrace Movement
Physical activity is a natural stress reliever and can be particularly beneficial during a crisis. When you're under stress, your body can store tension, leading to discomfort. Engaging in gentle movement such as stretching, pilates, running, dance, walking, or any form of exercise you enjoy can help release endorphins, alleviate physical tension, release anxiety and worry, and improve your perspective. Even a brief 10-minute walk outside can have a significant impact on your emotional, mental, physical and spiritual well-being.
Immersing yourself in nature can further contribute to calming your system by activating your vagus nerve and parasympathetic nervous system, which counteracts the fight-or-flight response and reduces cortisol levels. Whether you prefer walking, running, swimming, rebounding, yoga, or pilates, find an activity that helps you move your body away from the crisis environment. High-impact or low-impact, discover what works for you. Even a brief moment of shaking or moving your body can release built-up energy and ease fear and worry. Give it a try and see how it helps.
9. Set Boundaries
It's important to recognize that you can’t solve everything at once, nor can you be everything to everyone. Even if you want to, it's essential to find a way to let go of that expectation. Setting boundaries helps you conserve your energy for what truly matters, and sometimes that is pure survival.
Politely but firmly decline requests that stretch you too thin, and have the courage to delegate tasks or ask for help when needed. Protecting your energy ensures you have the capacity to navigate the crisis without burning out. During a crisis, you may frequently encounter boundary breaches; accepting this reality can help you better manage them and reestablish boundaries when you are able to.
10. Practice Gratitude
It may seem counterintuitive, but practicing gratitude during a crisis can shift your mindset in powerful ways. Gratitude doesn’t dismiss the reality of your challenge but helps you focus on the aspects of your life that remain steady and supportive.
At any moment during the day, take note of something you're grateful for - whether it's the warmth of a cup of tea, the sunshine in the sky, the laughter of children, the support of a partner, the love of family, the roof over your head, the food you have access to, the friends who stand by you, or that text of support you wake up to.
Acknowledging these aspects doesn’t negate your hardship, but it provides a reminder of the positives in your life. This small act can offer significant emotional relief and support your well-being during tough times.
11. Acknowledge Your Emotions
It’s natural to feel overwhelmed, scared, frightened, lost, or frustrated during a crisis. Instead of suppressing these emotions, acknowledge them. Give yourself permission to feel what you’re feeling without judgment.
Allow yourself to be present with the discomfort, breathe deeply as you notice these emotions, and ask what they are trying to tell you. This practice can help you process your emotions more effectively and prevent them from escalating.
If time permits, journaling or talking through your feelings can offer additional relief and insight. However, even if you don’t have the luxury for extensive reflection, simply being with your emotions and breathing through them can be profoundly beneficial.
12. Be Kind to Yourself
During a crisis, it’s common to feel pressured to do more or handle things better. However, self-compassion is crucial in these times. Recognize that crises are inherently challenging and there is no “right” way to navigate them.
Allow yourself the grace to accept that doing your best in a difficult situation is all you can ask of yourself. Remind yourself that it’s normal to struggle, and that you are managing as best as you can given the circumstances. By embracing self-compassion, you can reduce the added stress of self-criticism and support your well-being through the crisis.
Final Thoughts
Crises test our strength, patience, and resilience, but they can also serve as profound opportunities for growth. They teach us valuable lessons about how to care for ourselves and others during the most challenging moments. By incorporating these self-care strategies, you can enhance your well-being, tackle difficulties with greater fortitude, and emerge from the crisis stronger and more centered.
Remember, taking care of yourself isn’t selfish - it’s essential for making it through to the other side. A useful mindset during a crisis is to remind yourself: “Don’t let this be wasted.” Acknowledge the difficulty of the situation and hold space for the hope that the pain will be transformed into lessons and growth. This perspective can help you find meaning and momentum in the midst of adversity.
Not every approach works for everyone. Finding what aligns with your needs, brings comfort, and supports your journey towards healing is crucial. It’s an important mission to discover what helps you navigate through challenges, crises, and emergencies in a way that leads to genuine recovery, rebalance, and healing.
Disclaimer: The information and services provided by Birch Cove are for educational and informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Content is provided for awareness and general guidance. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or health needs. Birch Cove is not responsible for any actions taken based on the information or services provided.
