Tips for Getting Through a Crisis
Welcome. If you have found this page in the midst of a personal, family, or community crisis, we hope that it offers helpful ways to take care of you and yours as you navigate the inevitable ups and downs in the days and weeks ahead.
If you would like to talk to someone, please reach out to one of the following numbers.
(207) 261-5200
Leave a message and a chaplain from SCS Maine will be in touch within 2 days.
It may take up to 72 hours for your body to recover from a high stress situation. You can aid in your own recovery by:
Eating a healthy diet.
Drinking plenty of water.
Getting plenty of rest. If you haven’t been able to sleep for more than 48 hours, reach out to a medical professional.
Limiting your consumption of alcohol.
Being gentle with yourself.
Techniques for regulating your nervous system and keeping your thoughts and emotions from overwhelming you.
First, start with your breathing. Here are a couple of ways to steady your breath and calm your mind. Allow yourself to sit in a comfortable position, sensing the seat below and behind you. Place your feet on the ground. As you try these techniques, see if you can let yourself relax even a tiny bit into the chair you are sitting in. Repeat these exercises as often as necessary.
Next, simply notice your surroundings.
As you continue to steady your breath, look around you and just acknowledge what you see: Clock, Wall, Tree, etc. Or, you can keep your eyes closed and listen to the world around you identifying things you hear: Bird, Furnace, Radio, etc.
This technique helps you to ground in the here and now and to feel more steady and ready to contemplate what is going on right that moment.
If your thoughts or feelings still feel intrusive you can use a few visualization techniques to keep them from becoming overwhelming.
First, imagine that your brain has a conveyor belt in it. As thoughts or feelings come up, examine them, put them in a box, and label them appropriately: anxiety, anger, fear, task for later, hope, longing, etc. Then, imagine taping up the box and stacking it nearby so that it may be opened and processed at a later date when you are feeling more confident and prepared.
Alternately, you might imagine sitting on the shore watching sailboats cruising by. Label or name each boat with the feeling or thought that floats up. Try not to jump on the boat, letting it float on by without you.
When You Are Ready: Tips for Taking the Next Steps
If you don’t have someone in your established circle that to turn to, the state of Maine offers several helplines where you can connect with a compassionate person. And you may also call our chaplain request line to have a clinically trained chaplain return your call within 2 days. Those numbers, once again, are:
(207) 261-5200
Leave a message and a chaplain from SCS Maine will be in touch within 2 days.
Here are more tips for building Hope and Resilience after a crisis. This gallery was created as a result of our work with the StrengthenME storm response team coordinated by Maine DHHS, Office of Behavioral Health in partnership with Maine CDC. Funded by FEMA in partnership with SAMHSA.
