Crisis Series 2/5: Navigating the Chaos: How to Express Your Needs When A Crisis Hits
Welcome to the second post in our five-part series on navigating a crisis. Each week we explore an area of navigating a crisis with strategies to help give you inspiration, hope, and encouragement. In this installment, we delve into the challenge of communicating your needs when you’re in the midst of a significant upheaval.
Understanding the Challenge
When you’re in a crisis - be it due to health issues, a loss, or another significant stressor -articulating what you need can be especially tough. You might not even be sure what you need yourself, and that’s completely okay. On one end of the spectrum, you might find yourself frantically reaching out to your community in a state of panic, trying to find anyone who can offer support. On the other end, you might feel the need to withdraw and be alone as you process your experience. Both responses are valid. Allow yourself to go through this process - it’s a natural part of coping in a crisis.
Strategies for Effectively Communicating Your Needs
Accept Uncertainty
During a crisis, it’s normal to struggle with identifying your needs. You’re likely overwhelmed by emotions and trying to make sense of a chaotic situation. Give yourself permission to accept that it is an uncertain time and allow your feelings and needs to evolve over time. Encourage and remind yourself that you will find a way through.
Allow Yourself Space
It’s important to recognize that withdrawing from your usual circles and activities is okay if you need time alone to process your experience. This space can help you gain clarity on the support or resources you might need and is crucial for emotional processing. Conversely, if you prefer to process with someone else, reach out and ask if they have the capacity to be there for you - whether by phone, in person, or through messaging. It’s essential for your own well-being, and theirs, that you ask if others are able to offer the support you need as you go through your crisis.
Communicate as You Can
When you’re ready, start to share what you know about your needs. Even if your requests are not fully formed or clear, expressing whatever you can manage is a step forward. Trust that you’ll become clearer about your needs as you continue to navigate your crisis.
Trust Your Process
A hallmark of a crisis is uncertainty, and it’s natural to feel unsure about what support you need. Trust that, as time progresses, you will find the right words and solutions. Your understanding of your needs will likely become clearer as you navigate the crisis and process your emotions and experiences. Have confidence that you can navigate this unfolding situation and eventually gain clarity to effectively communicate your needs.
Receive Different Forms of Support
Understand that your needs for support may vary. Some may seek physical comfort, like hugs or hand-holding, while others might need frequent phone calls, video chats, or text exchanges, or both. Alternatively, you might find that you need to be alone and not in contact with anyone. All these responses are valid and part of your process. Be open to different forms of support and recognize that your needs may change as you navigate through your crisis. It may also be beneficial to consider professional support if you feel it’s needed. We’ll explore how to rebalance and address the effects of a crisis on your well-being in a future post in this series.
Embrace Unexpected Support
Be open to receiving help from unexpected sources. People might show up in ways you hadn’t anticipated, offering genuine support and assistance. Sometimes, those you didn’t expect to be there can provide significant help and comfort.
Release Expectations
It’s essential to release any frustration or disappointment related to those you expected to support you but who haven’t been present. Reflecting on last week’s post, “How others might reach to your crisis”, remember that everyone has their own limitations, and their absence is not a reflection of your worth, value, or experience. Use the strategies from our previous discussion to explore these feelings.
Practice Self-Compassion
Be kind to yourself throughout this process. Navigating a crisis is inherently challenging, and it’s okay not to have everything figured out. Self-compassion will help you manage stress and support your overall well-being during this difficult time. Self-compassion means different things to everyone. It might involve being gentle with your self-talk, allowing yourself to indulge in comfort foods if your eating habits change, or acknowledging that you’re making emergency decisions for your survival. Whether you need to engage in physical exercise or take a break, recognize that your choices are about managing the immediate needs of your crisis rather than thriving.
Sometimes, a helpful mindset is to say, “Don’t let this experience be wasted; let something good come from it, no matter what.” Trust in the process, give it over to God, the Universe, or to your belief in a higher power, and move forward as best you can.
Summary
Communicating your needs during a crisis is a complex task that can be fraught with uncertainty. By accepting (as best you can) this uncertainty, allowing yourself the necessary space, and practicing self-compassion, you can navigate a challenging period more effectively. Be open to unexpected support, accept different forms of help, and release unmet expectations to find clarity in your journey. If you find yourself in a state of panic, reaching out frantically for help or withdrawing from everyone and everything, remember that this too is a part of your process, and it's okay to experience and work through it. You are beautifully unique, and your experience of your crisis, how you respond and navigate it will be just as unique as you are, and that’s ok.
Have you been through a crisis? Are you going through a crisis? What advice can you offer to help others when it comes to communicating your needs?
Next week, we’ll continue our series with “Self-Care Strategies: How to Support Your Well-Being During a Crisis.” Check in next Tuesday as we explore more ways to navigate a crisis.
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.
