Everything is Lost! 6 Steps to Overcome Crisis Situations

Only a few can adapt to difficulties without losses. It is this skill of healthy adaptation that the proposed six-step methodology helps to develop.

External circumstances—whether problems in the family, at work, or instability in the country and the world—can negatively affect our state. How can we maintain calm and help ourselves and our loved ones in such situations? Answers from practical psychologist Tahir Iminov.

Understanding the Nature of Anxiety

First of all, it is important to understand what exactly causes us anxiety. To do this, it is useful to distinguish the following concepts:

Fear and panic attacks—usually have a specific cause.

Anxiety and apprehension—often serve as a background state, the reasons for which are not obvious, but which constantly affects us on an emotional level.

A series of constant crises tests our psyche for strength. Despite its unique ability to adapt to stress, the price of such adaptation can be high: neuroses, apathy, loss of relationships, and shattered plans.

It is important to note that simple positive thinking without deep analysis is often a form of avoiding problems rather than solving them.

Preparing for Self-Work

Recommendation: keep a notebook or journal to write down your thoughts at each stage. While the idea is in your head, it is just a fog of emotions and intentions; when transferred to paper, it becomes a concrete action plan. Written analysis also helps to see the boundaries of the crisis more clearly and find possible ways out of it.

Action Plan in Six Steps

Step 1. Acknowledgment of the Fact

Clearly define what crisis you are facing. Accept as a fact that this situation has already occurred. Try to avoid catastrophic thinking (“this is a curse,” “punishment,” “fate”).

Step 2. Refusal to Find Blame

Our brain instinctively seeks someone to blame: the government, colleagues, circumstances, or even ourselves. However, this step encourages you to consciously refrain from seeking blame. The past cannot be changed, and accusations only drain energy.

Instead, focus on yourself: how has this situation affected you? What is happening to you now? What consequences might it have for you and your loved ones in the future?

Step 3. Shift of Focus: “For What” Instead of “Why Me”

Reject the victim position and the question “Why me?”. Replace it with a more productive one: “For what purpose is this happening to me?”. Analyze what this situation is showing you:

What character traits have emerged in you (strengths or, conversely, anger, resentment, guilt, which often indicate hidden fear)?

What opportunities or “benefits” can be derived from the crisis? Perhaps you realized the need to pay more attention to family, ended toxic relationships, or received the motivation to finally solve a long-standing problem.

Step 4. Analysis of Consequences and New Opportunities

Think about how to minimize the negative consequences of the crisis. What weaknesses has it revealed (in your character, health, financial or professional sphere)? At the same time, consider new opportunities and prospects, even the most unlikely ones at first glance.

Step 5. Extracting Lessons

Mentally return to 3–6 months ago. Make a list of actions you could have taken then, knowing about the impending crisis. This list will later become your universal preparation plan for unforeseen circumstances in the future.

Step 6. Assessment of Gains

Evaluate what positive things, aside from difficulties, you have gained from this situation. Perhaps you have rethought your life, seen new paths for development, or discovered new, strong qualities within yourself.