Self — help in crisis situations

So, you find yourself overwhelmed by intense emotions—emotional pain, anger, rage, guilt, fear, or anxiety. In such situations, it is crucial to create conditions that allow you to quickly «let off steam.» This can help reduce tension and preserve your emotional strength, which is essential in an emergency.

The Main Directorate of the Russian Ministry of Emergency Situations for the Trans-Baikal Territory suggests trying one of the following universal methods:

  • Engage in physical activity: rearrange furniture, clean, or work in the garden.
  • Do some exercise, go for a run, or take a brisk walk.
  • Take a contrast shower (alternating between hot and cold water).
  • Scream, stomp your feet, or break some unnecessary dishes.
  • Cry freely or share your feelings with trusted people.

Avoid consuming large amounts of alcohol, as it usually worsens the situation.

As you can see, these methods are not psychological techniques—many people instinctively use them in their daily lives. In addition to these general methods, there are strategies tailored to specific emotional reactions:

FEAR

  • Try to identify and verbalize what exactly is causing your fear. If possible, talk about it with others—fear tends to diminish when expressed.
  • If you feel a panic attack approaching, breathe shallowly and slowly: inhale through your mouth, exhale through your nose.
    • Try this breathing exercise: Take a deep breath, hold it for 1-2 seconds, then slowly exhale. Repeat twice.
    • Follow this with two normal (shallow) breaths. Alternate deep and normal breaths until you feel calmer.

ANXIETY

  • The first step is to turn anxiety into fear by identifying exactly what is worrying you. This alone can reduce tension and make your distress more manageable.
  • Anxiety makes it difficult to relax—your muscles are tense, and your mind is racing. Engage in physical activity to relieve this tension.
  • Complex mental exercises can also reduce anxiety. Try:
    • Counting backwards from 100 by subtracting 6 or 7 each time.
    • Multiplying double-digit numbers in your head.
    • Figuring out which date was the second Monday of last month.
    • Reciting or composing poetry and rhymes.

CRYING

  • Drink a glass of water—a well-known calming technique.
  • Breathe slowly and normally, focusing on your exhalation.

HYSTERIA

  • Remove yourself from the audience—find a quiet place to be alone.
  • Wash your face with ice-cold water—this helps you regain control.
  • Practice controlled breathing:
    • Inhale, hold for 1-2 seconds, exhale slowly through your nose, hold for 1-2 seconds, then inhale again.
    • Repeat until you feel calmer.

APATHY

  • If the situation requires action, give yourself a short break (15-20 minutes) to relax.
  • Massage your earlobes and fingers—these areas contain many biologically active points, helping to boost energy.
  • Drink a cup of mild, sweet tea.
  • Do light physical exercises, but avoid fast movements.
  • Then, start your tasks, working at a moderate pace to conserve energy.
    • If you need to walk somewhere, don’t rush—walk steadily.
  • Avoid multitasking, as focus is reduced during apathy, making it harder to concentrate on multiple tasks.
  • At the earliest opportunity, allow yourself a full rest.

SHAME

  • When talking about your feelings, use phrases like «I regret» or «I’m sorry» instead of «I’m ashamed» or «I’m guilty.» The right words can help you reframe your emotions in a healthier way.
  • Write a letter about your feelings. This could be a letter to yourself or to someone you’ve lost—expressing your emotions in writing can be therapeutic.

OVEREXCITEMENT

Physical Restlessness

  • Channel your energy into an activity: exercise, take a walk, or go outside. Any physical movement will help.
  • Reduce tension by practicing mindful breathing:
    • Breathe steadily and slowly, focusing on your exhale.
    • Imagine that with each breath, you are exhaling stress.
    • Keep your hands and feet warm—rub them vigorously until you feel warmth.
    • Place your hand on your wrist, feel your pulse, and focus on your heartbeat.
    • Modern medicine suggests that listening to your heartbeat can be calming, as it mimics the safe, rhythmic sound heard in the womb.
    • If possible, listen to soothing music that you enjoy.

TREMBLING (SHIVERS)

  • Exaggerate the trembling—your body is naturally releasing tension, so let it happen.
  • Don’t resist it—forcing yourself to stop shaking can make it worse.
  • Ignore it, and over time, it will disappear on its own.

ANGER

  • Stomp your foot forcefully, hit a pillow or a soft surface, and say out loud: «I’m angry,»«I’m furious,» etc.
    • Repeat as many times as necessary until you feel some relief.
  • Express your feelings to another person.
  • Engage in physical activity—anger is full of energy, so burn it off through movement.