advice and suggestions for dealing with acute overwhelming emotional or stress crisis;
it is very easy to get into a vicious circle of panic and low self-esteem when we feel that we are being overwhelmed

 
Stress Crisis!
...don't let it blow up in your face

 

 

 

 
tips on coping and dealing with overwhelming anger, despair or panic

 

Warning! Please seek professional advice to ensure that information is used wisely!
the general suggestions given here are no substitute for common sense & individual skilled help from a counsellor, healer or medical practitioner who you trust

 

suggested action	rationale	detail	advantages
STOP what you are doing!	Overwhelming feelings of stress or panic are often a warning to desist from current action!	If at all possible, withdraw from the action, situation, place and (possibly) the people you are with.	A chance to control the deteriorating/escalating response to the situation you are in.
BREATHE!	Overwhelming emotions immediately either inhibit, or over-stimulate, our healthy breathing pattern, disturbing brain chemistry	Focus your attention on breathing slowly and deeply, visualise your breath coming in at the nose, swallowed down to your stomach, then passing up the front of the body and out at the mouth	Conscious slow & deep breathing reduces our mental over-reaction and stabilises brain oxygen and carbon dioxide levels
FOCUS on beauty or safety!	Emotions are driven by our mental processes & reactions	Find a beautiful or familiar safe object (flower, painting, ornament, tree etc) or friendly safe person to focus vision (attention) on.	Changing the focus of our attention onto something safe and familiar brings overwhelming feelings under control.
NOTICE your power!	Fear of losing control or being powerless forms part of our overwhelming emotional crises	Notice how you are able to reduce your crisis by taking these very simple steps.	Noticing how you are able to ease this crisis restores your sense of control & perspective

 

Signs & Symptoms of acute stress*

More Tips for handling acute emotional reactions (PTSD tips from The International Critical Incident Stress Foundation USA)

 

 

 
 
 
 
HANDLE EMOTIONS - New books & tapes:
UK & Europe     USA & outside Europe

 

 

 

www.stress-counselling.co.uk   © Copyright 2001 - Dr. Michael Meredith