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Crisis Intervention Activities

A crisis is a turning point or a dramatic emotional or physical upheaval in an individual's life. However, a crisis is not an automatic negative. Many people who have suffered through a crisis or sudden turning point in their lives use the situation to change, grow, and become stronger. If you're in a crisis, there are several activities you can try to help you cope.

  1. Safety

    • If you are in a crisis, your first priority is safety. Once you get to a place where you are not in physical danger, you can deal with the emotional fallout of the event.

    Support

    • A crisis is an event that disrupts your entire life. It is not something you want to try to deal with on your own. Reach out to a family member or close friend, or contact a professional like a counselor or member of the clergy. If the first person you approach isn't helpful, keep looking.

    Relaxation Techniques

    • If you have been through a crisis, you are probably in a state of heightened physical arousal. Take some time to blow off steam through talking, crying, or tensing and relaxing each muscle from your toes to your forehead. Taking a few deep breaths is also a great relaxation technique. Breathe in through your nose, hold your breath for a second, and breathe out through your mouth. Don't gasp for air through your mouth, because you could hyperventilate and pass out.

    Define Problem/Issue

    • Once you are safe, have support, and feel calmer, put the problem into words. Try to state only the facts and not any emotional interpretations you may have. For instance, you might say, "My house burned down and I have nowhere to go," or "I flunked my algebra test."

    Challenge Irrational Beliefs

    • Often the actual crisis upsets us less than the irrational beliefs we have surrounding it. After a physical crisis, for instance, you may find yourself thinking things like, "I'll never feel safe again," or "My whole life is going to fall apart." Gently challenge these beliefs with the truth: "I will be safe again. I am safe now, in fact" or "Parts of my life will change, but much of it will remain the same."

    Brainstorm and Implement Solutions

    • A crisis often calls for immediate action. If your house has just burned down, for instance, you need to find a place to stay. If you're at risk of losing your scholarship because of a poor grade, you probably need to talk to your professor about doing work for extra credit. Brainstorm all the possible solutions with your support person, and then select one or two that make the most sense to get you through the next few hours. Over the next day or two, keep brainstorming solutions until you have a plan of action to get you through the long-term consequences of the crisis.

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