What to Do in a Crisis: A Simple Guide for When Things Feel Overwhelming

By Jackie Luciani

A crisis doesn’t always look the way people expect it to.

It’s not always dramatic or obvious. Sometimes, it’s quiet. Internal. Hard to explain.

It might feel like:

• Everything is building up at once

• You can’t slow your thoughts down

• You feel stuck, overwhelmed, or unsure what to do next

• You don’t feel like yourself

If you’re feeling this way, you’re not alone and there are steps you can take to get through the moment.

1. Pause and Ground Yourself

When everything feels overwhelming, your body can go into “survival mode.”

Before trying to solve anything, start by slowing things down:

• Take a few deep breaths

• Put your feet flat on the ground

• Look around and name 5 things you can see

This helps bring your mind out of panic and back into the present moment.

2. Remind Yourself: This Moment Will Pass

In a crisis, feelings can feel permanent but they’re not.

Even if it doesn’t feel like it right now, emotions rise and fall. You don’t have to figure everything out at once, you just have to get through this moment.

3. Reach Out to Someone

You don’t have to handle this alone.

Talking to someone even if you don’t know what to say can help you feel less overwhelmed.

That could be:

• A friend or family member

• A counselor

• A crisis hotline

You don’t need the “right words.” Just starting the conversation is enough.

4. Reduce Immediate Stressors

If possible, give yourself space from whatever is making things feel worse.

That might mean:

• Stepping away from social media

• Taking a break from a stressful conversation

• Moving to a quieter, safer space

Even small changes can help lower the intensity of the moment.

5. Focus on One Small Step

When everything feels like too much, try not to tackle everything at once.

Ask yourself: What is one small thing I can do right now?

It could be:

• Drinking water

• Sitting somewhere comfortable

• Sending a message to someone

Small steps can help you regain a sense of control.

6. Know That Support Is Always Available

You don’t need to wait until things get worse to reach out.

If you’re struggling, overwhelmed, or just need someone to listen help is available.

We’re Here for You

At Long Island Crisis Center, you can talk to someone who will listen without judgment.

📞 Call: (516) 679-1111💻 Chat: www.longislandcrisiscenter.org

It’s OK to ask for help.