UXL Blog

At one time or another, we all must deal with a crisis or emergency, whether at work, at home, or out in the world. While we can never know where or when these events might occur, there are steps we can take to ready ourselves for when that time comes. When we have trained to navigate a crisis, we can remain calm. Remaining calm can give others peace of mind; this will encourage them to focus on the task at hand, and remedy the crisis, instead of worrying about possible outcomes. Here are four strategies for remaining calm during a crisis:

Have a Plan: Chances are, your building or office has a first aid kit on site and fire evacuation plan established. It is just as important to plan for business-related crises. With a plan in place, you can tackle a situation proactively, rather than reactively. While there may be no way to plan for every possible scenario, there is value in preparing for potential crises, such as handling a hesitant client or defusing a public relations issue. With a clear crisis management plan, team members can efficiently collaborate to address the situation and begin to execute the plan.

Breathe In, Breathe Out: When under mental or emotional stress, your body physiologically reacts; with rapid breathing and increased pulse, your brain may be too worried about your well-being to concentrate on the crisis in front of you. Turning your focus to your breathing for a few short minutes can return you to your previous state. Try breathing in through your nose for five seconds and exhaling out of your mouth for seven seconds. Now, with a calm body and mind, you can pay attention to the current emergency.

Be Your Own Cheerleader: The concept of fake it until you make it has some credence to it; even if you don’t always feel confident or brave, telling yourself that you are can help boost your self-esteem. Out loud or in your mind, tell yourself that you know you’re smart and capable enough to conquer the task before you. This is a strategy that you could use every day; that way, when crises arise, you may not need the internal pep talk like you did before. Additionally, when you emanate this confidence in front of your team members, they are more willing to rally behind you and have trust your capabilities.

Practice Mindfulness: In moments of crises, your mind can flood with what-if thoughts and negative outcomes. When you practice mindfulness, you can concentrate on the current task without being distracted by unhelpful thoughts and emotions. This allows for better ideas for crisis resolution in a shorter amount of time. If you want to train yourself to be more mindful, you can practice outside of work: focus on each step you take as you walk the dog or concentrate on each dish as you wash it.

MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS®DISCOVERY LICENSED PRACTITIONER, FOUNDER OF UXL, AND CO-FOUNDER OF THE TAG TEAM. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. YOU CAN VISIT HER WEBSITE AT WWW.YOUEXCELNOW.COM

Tags: breathing exercises, keeping a confident calm, keeping calm at work, practice mindfulness work, strategies to keep calm, ways to keep calm