Sometimes, life may hold some nasty surprises in front of which you are completely taken aback. Whether it is health problems, relationship complications, financial worries or any other difficulties, it is normal to feel disheartened and not knowing how to move forward. However, if you learn to manage obstacles, take care of yourself and develop a plan, you will be able to overcome the moments of crisis that may arise along your path.
Steps
Part 1 of 3: Managing a Time of Crisis
Step 1. Establish a schedule
One of the first steps in starting to keep an issue under control is to set a schedule and follow it diligently. You will likely think things are falling apart, but a plan that tells you how to move on a daily basis will help put your life back in order. You may not know what awaits you after this crisis, but at least by setting a pattern, you can feel a little more relieved.
Consider using an online calendar to keep track of all your appointments and meetings, or a traditional paper diary
Step 2. Talk to the boss and colleagues
It is likely that during this time you will need a little respite at work or simply more support from colleagues. Communicate this to the people you share your professional life with. You do not have to describe in detail the problem that is afflicting you, unless it is related to work, but simply explain the situation for them to understand your need to take a step back.
You could put it this way: "I wanted to tell you that I am having some problems at home. I will avoid them compromising my work, but right now I need some understanding from you."
Step 3. Delegate if you can
If you have the opportunity to delegate some tasks to others, do not hesitate. If you feel disheartened at work, assign some of your responsibilities to colleagues or trainees. If you have a person employed by you or are supervised by a figure who needs to gain experience, he could be a great asset right now.
- At first, try giving these people some very simple tasks to assess their behavior. If they live up to your expectations, you can gradually entrust them with more important tasks until you get through your moment of crisis.
- You could also ask your boss to give some of your tasks to other colleagues, especially those who are of the same level as you.
Step 4. Don't accept new projects
It is unwise to take on new duties during a time of personal crisis. Instead of overloading yourself with work, try to complete the tasks that have already been assigned to you.
Step 5. Take some time off
You should probably take a little break from work. In this way, you will have the opportunity to clear your mind and refresh your spirit during the most critical moments. It is up to you to decide how long it will last, but keep in mind that the further you get away from work, the harder it will be to get back to the daily grind.
Check how many days of vacation you can take and decide. Maybe you'll only need half of it
Step 6. Talk to friends and family
During times of personal crisis, you rely on your loved ones. Contact them regularly and keep them updated, especially if the difficulties concern them too. Discuss the best way forward and explain how they can help you.
For example, you might say, "Do you remember my health problems? I wanted to let you know that the situation is getting worse. I went to the doctor a couple of times and maybe I need to have surgery. Know that I will keep you informed of everything."
Step 7. Learn to say no
Sometimes, during a time of crisis, you should learn to be a little more selfish. In other words, you should keep healthy boundaries and express your disagreement when you see fit. For example, if you are used to organizing a barbecue at home with friends on Easter Monday, but this year you don't feel in the right mood, remember that you have every right to change your mind.
Suggest that a friend or relative take on this assignment, if they are willing and able
Step 8. Be kind
If your family members are also involved in this crisis, show empathy and attention. Even if you have to take care of yourself, don't forget the people who love you and who you love. Think of some small kind gestures you could do for them and, as far as possible, don't neglect the responsibilities you have towards them.
For example, if you have children, remember that they depend on you. Be present and involved in their school and family life
Step 9. Accept the situation and express your pain
A personal crisis can be one of the most difficult obstacles life can put before you. However, you have to accept the reality. Do not hesitate to cry if you feel the need and feel all the emotions that stir in your soul. It has been shown that holding back tears can be very harmful over time.
- Obviously, don't feel sorry for yourself. Instead, start thinking about the best way to react and improve the situation.
- Cry for a few minutes a day trying to release your pain at a specific time of day. Many psychologists offer this advice to their patients so that they do not sink into endless periods of sadness.
Part 2 of 3: Develop a Plan
Step 1. List your options
Even if you have to keep fighting and taking care of yourself, begin to find a way to overcome the crisis and solve your problems properly. Start thinking about the alternatives you have and consider some solutions to move forward.
For example, if you recently found out that your husband (or wife) was cheating on you, you may want to consider divorce, reconciliation, couples therapy, or a period of separation to test the other person
Step 2. Write a list of pros and cons
After evaluating the options available to you, list all the advantages and disadvantages of each approach you need to address the situation. In this way, you will be able to establish a concrete plan that meets your needs and start studying a path to follow.
For example, if your business has gone bankrupt, you might consider looking for a part-time job to increase your income. However, if you have young children, you also need to figure out if you can afford to pay someone to look after them
Step 3. Make a decision and think about all the steps you need to take to implement it
Once you have chosen the right solution, list all the things to do to implement your plan. Set goals and try to stick to them. As you reach them, the end of your crisis will also approach.
For example, if you have decided to sell your house after a divorce, you could go to a real estate agency, put it up for sale on the Internet, set a price, etc
Step 4. Make priorities
Don't forget that some tasks take precedence over others. Rank your priorities to understand how important each step is and determine which ones are most urgent in relation to your problems.
For example, if you've been diagnosed with diabetes, you might want to put changes to your diet first, followed by increased physical activity
Step 5. Ask other people for help
The human being tends by nature to establish relationships of mutual dependence with his fellow men. Although you are absolutely capable of handling this period of crisis, consider that unity is strength. Also remember that you are not omniscient and therefore others can offer you great advice based on experiences similar to yours. Therefore, do not hesitate to ask for help and encouragement to carry out your plan.
Part 3 of 3: Take Care of Yourself
Step 1. Use relaxation techniques
Even if you sometimes struggle to manage stress, remember that you are in control of yourself and your emotions. Even if you can't control others, you can guide your reactions. To combat stress, use relaxation techniques, such as deep breathing and a more positive inner dialogue.
- Breathe in slowly and deeply through your nose, then breathe out through your mouth. Repeat this exercise until you have calmed down.
- As you begin to fidget, repeat phrases in your mind, such as "Everything will be okay."
- Listen to some music, go out for a walk or grab a snack. Take your attention away from the problem, even if only temporarily.
Step 2. Get rid of the factors that trigger stress
While there are some responsibilities you can't shirk, such as work ones, there are many others that are absolutely superfluous. So, let go of everything that stresses you and that you don't consider essential in your life. If you can't get rid of some factor that feeds the tension, at least try to contain its effects.
- For example, if you are stressed out by volunteering every week or you feel like you are stealing your time throughout the day, consider taking a break.
- If you feel stressed at home because you have to take care of the dog, ask a family member or friend to take care of it for some time if you can.
Step 3. Unplug
Plan a vacation alone, with family or friends, even if it's just for one day. A trip allows you to distract yourself from a period of crisis, but also to live some good experiences despite the problems that loom.
- If you're facing a financial crisis, you might want to relax indoors for a few days. Think of everything you can do to have fun and have a good time at home.
- However, do not forget that a vacation will not solve your problems and that you will have to deal with them when you return.
Step 4. Avoid the consumption of alcohol and drugs
When going through a period of crisis, the temptation may arise to resort to certain substances to distract from the problems and escape from the surrounding reality. Keep in mind that alcohol and drug abuse will only exacerbate your difficulties and even generate addiction, adding another battle to the ones you already face.
- At this time, try to cut back on alcohol consumption to avoid making rash decisions.
- Avoid hanging out with people who use alcohol or drugs.
Step 5. Stay healthy
Don't forget to take care of your body during this delicate period. Eat healthily and regularly, train 2-3 times a week and sleep at least 7 hours a night (8-10 is better).
- Increase your consumption of fruits and vegetables and decrease your sugar intake.
- Join the gym or work out at home.
- Set and stick to when you go to sleep and wake up.
Step 6. Consult a psychologist
Sometimes, it's hard to go through a crisis alone. If you feel dejected or feel like your situation is getting worse, consider going to therapy. With some psychotherapeutic sessions you can relieve anxiety, depression, nervousness or panic. Remember that there is nothing to be ashamed of in taking care of your mental health. A professional in this field will be able to help you constructively solve your problems.
