Your heart pounds. You feel hot, maybe even shaky. Your thoughts race. You might even feel as if you could start crying uncontrollably at any minute. You feel shaken, out of control, and mortified at it all. You’re at an emotional breaking point, and you have to keep it together.

Sometimes, these things hit suddenly. In other instances, they are a long time coming. The triggers can be a series of event, or just one particularly devastating occurrence. There are long-term fixes for this. People have used meditation, CBT, meds, and other treatments to great success.

The only problem is that those treatments take time. It can take months to get a doctor’s appointment. You can spend hours with a therapist before making a breakthrough. Many mental health patients try several combinations of meds before they find one that works for them. These medications are complex and can cause some intensive and troubling side effects.

This isn’t to say you shouldn’t pursue these options. You absolutely should. The challenge is staying functional in the meantime. What can you do to cope and remain resilient in the face of an emotional crisis? Here are some strategies to try.

Try 5,4,3,2,1 Coping Technique

Think of this as an emergency technique that you can use when your emotions are at a high point and you need to stay in control. When you feel an anxiety or panic attack coming on immediately access your surroundings. Identify five things you can See, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste.

This is a simple mindfulness technique. What it does is force you to focus your thoughts on things that are present. This can help when Panic or anxiety is causing you to have upsetting and distracting thoughts.

Take care of your physical mental and emotional needs

Halt stands for Hungry angry alone and tired. It’s a bit simplistic but it really means that if you are not taking care of your most basic needs, you’re going to struggle. Unfortunately, if you’re having a bad time mentally or emotionally, you may not have the mental resources to properly engage in self-care. this can cause a vicious cycle because the less you take care of yourself, the worst you will feel.

Get enough sleep. Try to eat something at least a little bit healthy a couple of times a day. Stay connected with your friends. If all of this still seems overwhelming remember that there are some things that you can do in terms of self-care that work. Here are a few ideas:

  • Connect with people online or over the phone if going out is overwhelming.
  • Look up ‘low spoon meals’ to keep yourself fed in a mental health crisis.
  • Buy convenience foods, they are better than going hungry.
  • Use a white noise app to improve your sleep.
  • Avoid alcohol. It exacerbates depression and anxiety.

This is also a good time to avoid people who because you stress and upset. Anytime you feel emotionally drained after engaging someone that leaves you with less emotional resources to function when you need it.

Also read, “Yoga Poses To Restore Energy And Relieve Stress Instantly

Seek Help And Convenience

When you are struggling, take any chance you can to accept help and make your life more convenient. Are there tasks you can delegate? Do that. If you are able to, now is a good time to consider hiring outside help, even temporarily to help you at home and at work.

Think of it this way, if it doesn’t require your talents, it should be up for outsourcing. Hire an assistant to take care of your administrative tasks. If you own your own business, you might consider getting help keeping it up to date. A good content writing service can help with that. Here’s a list of the best writing services to help you source the best talent. Consider getting help with your account and financials as well.

At home, it might be worthwhile to bring on a lawn service or housekeeping service temporarily. If that’s not a feasible situation for you, try a few shortcuts to help you stay on top of things without getting overwhelmed.

Lean on a Work Confidant

Sometimes, having one supportive ally in the workplace can make a world of difference. They are the person you can email when you are stressed out, someone you can eat lunch with when everyone else feels like the enemy, even someone to make eye contact with during tortuous meetings.

A great work pal will also act as a great sounding board. It’s nice to have someone that you can vent to, and who will give you helpful, honest feedback. Of course, reciprocation goes without saying. This is a friend after all, not a therapist.

Conclusion: About That Long Term Help

 The good thing about coping techniques is that they really can help at the moment. The bad thing is that you can become tempted to forego getting help when you really need it. Don’t let the presence of temporary relief dissuade you from making an appointment to see your doctor, or to make more extensive life changes. Remember, the ultimate goal should be to achieve a happy and balanced life where you don’t need to rely on coping techniques to function at work and home.

Author bio : Daniela McVicker is a freelance writer, an editor for Rated By Students, frequent guest blogger, and is passionate about wellness. To keep her own life in balance, Daniela practices yoga and Tai Chi. She’s also passionate about running and healthy eating. That’s not to say she has no indulgences. She refers to herself as a pancake fanatic, and is halfway through her goal of visiting the best diners and breakfast spots all over the United States.

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