Emergencies have a way of catching you off guard. After all, it’s hard to predict when you might face a house fire, sudden car accident, medical emergency or natural disaster.
When a crisis strikes, it’s natural to feel scared. But how you handle that first rush of emotion can make all the difference for your safety and for those around you.
Dr. Melissa E. Zukowski, an emergency department medical director with Banner - University Medicine, said, “When faced with a crisis or emergency, our minds and bodies react by instinct. Our brain triggers the fight-or-flight response, raising our awareness and getting our bodies ready to act right away.”
“With this change, we might have an increased heart rate and faster breathing. We may feel a burst of energy that allows us to be ready to handle whatever is in front of us,” she said. But while your body prepares for action, your mind can get foggy and strong emotions can cloud your judgment.
Why does staying calm matter so much?
“It is very important to stay calm during a crisis to have clearer thinking and be able to make better decisions,” says Dr. Zukowski. “If you can stay calm, keep focused and work through the problem, you’re more likely to arrive at a better outcome.”
Calm is a skill you can build and staying calm can help you think clearly, act quickly and make good decisions. Here are seven simple strategies to help you stay centered when it matters the most.
1. Pause and breathe
When something scary happens, your heart rate spikes and your breathing can turn fast and shallow. You may feel dizzy, overwhelmed or frozen.
“To stay calm in an emergency, I recommend that you, ‘Check your own pulse first’ before tackling the situation. Making sure that your own stress levels are down during an emergency will make navigating the crisis much smoother for everyone,” Dr. Zukowski said.
Deep breathing is a strategy that can help. Try this simple technique:
- Inhale for four seconds, hold for two seconds and exhale for six seconds
- Repeat three to five times
This kind of steady, controlled breathing only takes a minute or two and it reduces panic, slows your heart rate and tells your brain you’re still in control.
Practicing this technique often, even when you’re not stressed or facing a crisis, can help you reach for it in situations where you need to calm yourself.
2. Talk to yourself clearly and calmly
The words you say to yourself in a crisis can either trigger panic or help steady your mind.
Clear, positive phrases like these can help you stay focused on what needs to happen next, so you’re less likely to spiral into worst-case thinking:
- “I know what to do.”
- “One step at a time.”
- “I’ve done this before.”
- “I know the exit route.”
- “I’m going to move to safety.”
3. Scan your surroundings
When you’re in panic mode, it’s easy to miss important details. Slowly look around and notice what’s in your environment. Ask yourself:
- Where are the exits or safe spaces?
- Are there dangers like smoke, falling objects or traffic?
- Who else is nearby or may need help?
It’s a good idea to practice this kind of awareness regularly. Scan for exits and safe spots whenever you enter a new building or store or attend an event. That way, you’ll be prepared to act more quickly if something goes wrong.
4. Have a simple plan in mind
In an emergency, you won’t have time to map out every option. But even a basic plan can make a big difference. For example, in a fire you might:
- Grab your phone and keys
- Head to the nearest exit
- Call for help once you’re outside
Having a simple, repeatable plan in mind can help you act faster and more confidently. You don’t need to map out every possible scenario – just know your first few steps.
Take a moment to talk through basic plans for your home, workplace or car. Involve your family and review where to meet outside during a fire or what to do in a storm.
5. Focus on the next step, not the whole problem
It’s easy to feel overwhelmed when something serious happens and your mind can naturally jump to “What if…?” thoughts that can make you more anxious.
Instead, break the situation into smaller tasks:
- Open the door
- Get outside
- Check for injuries
- Call 911
Focusing on just the next task helps you stay grounded, so you’re less likely to freeze or overthink.
6. Identify risks
“Think about risks specific to your location or situation,” Dr. Zukowski said. Maybe you’re in an area prone to floods, wildfires or earthquakes. Whatever the risk, it can help to:
- Create an emergency kit with essential supplies and a first aid kit
- Make sure everyone in your household knows what to do
- Have a communication plan, so you and your family and friends know how to reach each other
- Know how to get information from local and state resources
7. Rehearse being calm
You don’t have to wait for a real emergency to practice being calm. First responders, athletes and surgeons use mental rehearsal or visualization to help them perform better under pressure.
“Having a prepared mindset focused on being a problem solver and adapting will make a world of difference when that crisis arrives,” Dr. Zukowski said.
Once a month, try to:
- Picture a stressful event like a house fire or car accident
- Imagine yourself pausing, breathing and following your plan
- Visualize helping others and making it to safety
Bonus tip: Know when to call for help
Some emergencies are too big to handle alone. If you or someone else is in immediate danger, whether it’s a medical emergency, fire, car crash or violent threat, call 911 right away.
Know your limits and call for help if you’re overwhelmed or can’t stay calm. First responders are trained to take over when situations become too big or unsafe.
Why staying calm matters
Staying calm doesn’t mean you aren’t afraid, it means you’re choosing to act with purpose. When you’re calm, you make better decisions, you’re more able to help others and you can avoid injuries.
“Our strongest tool is mental preparation,” Dr. Zukowski says. These techniques are simple but they take practice. You might be surprised at how much more confident you feel the next time things don’t go as planned.
Calm today, prepared tomorrow
At Banner Health, we’re here to support you. Whether you’re looking for tools to manage anxiety, prepare for emergencies or feel more in control during stressful moments, you can count on us. Call Banner Behavioral Health at 602-254-4357 for more information and resources or talk with a Banner health care provider.
