Written by Tatjana Gaspar, Coach, Consultant & Author
Tatjana Gaspar is a certified Systemic Coach and Online Trainer who uses methods that focus on the clients’ individual goals, thus aiming at improving their business or life situation. She is also the CEO of the Latin American Chamber of Commerce in Switzerland, where she organizes events, hosts webinars and is responsible for operational and financial issues.
A crisis is always serious and never to be taken lightly. Crises can happen suddenly or loom over a period. They make us feel vulnerable and exposed. But it takes guts and strength to admit that, pick ourselves up, and take appropriate action. Acknowledging that we are in a crisis is the first step out of denial, panic, or resignation and toward a solution and recovery path.
A crisis, whether personal, financial, or social, typically manifests through acute stress, a sense of either urgency or slow motion, and a significant disruption to normal life patterns. The signs of a crisis can be physical, emotional, and behavioral – often all of it together. Physically, we might experience symptoms such as fatigue, pains, and insomnia. Emotionally, feelings of anxiety, depression, disorientation, and helplessness can become prevalent. Behaviorally, one might notice changes in appetite, social withdrawal, indifference, or increased substance use. In such a situation, prioritizing needs and defining the next steps demands a huge effort.
In a crisis, we sometimes forget about our resources. But the fact is, they are not lost! Leveraging cognitive and psychological resources is essential for navigating through any crisis in a solution-oriented manner. Cognitive resources include problem-solving skills, critical thinking, and decision-making abilities. Psychological resources encompass emotional regulation, resilience, and coping strategies. That probably sounds very theoretical for something that we experience deeply and strongly in our body and mind. So, let’s look at it more closely and practically:
1. Problem-Solving Skills: In a crisis – especially a professional or financial one - structured problem-solving within a team can help break down overwhelming issues into manageable parts. This involves identifying the root cause of the crisis: What went wrong where and when? How can we generate potential solutions? Who should evaluate these solutions and implement the best option? Continuous monitoring of the outcome ensures that adjustments can be made as needed.
2. Critical Thinking: This means analyzing the situation with an open mind at diverse levels, questioning assumptions, and considering various perspectives before making decisions. Especially when emotions are involved, this might be a challenge because we must be able to respect and take into consideration the opinions of others. Critical thinking helps avoid knee-jerk reactions and prevents that we end up spiraling into a vacuum. This way, decisions end up being well-informed and balanced.
3. Decision-Making Abilities: Effective decision-making requires weighing the pros and cons of different options as objectively as possible, anticipating potential outcomes, and choosing the course of action that aligns best with our goals and values. In a personal or social crisis, however, we may feel thrown off course, paralyzed, like frozen in time. Before we can even think about goals, values, and decisions, we must first have the wish to «unfreeze» and exit from this negative state of mind. Taking small decisions every day without adding pressure or deadlines, can be a start. After a while, making plans every week, thus adding structure to our lives, will come naturally.
4. Emotional Regulation: Managing our emotions is crucial in any crisis. Easier said than done, when our whole being is on high alert! To be able to do that, we must recognize and accept our emotions without judgment. Avoiding dealing with them leads to no healthy results. Dealing with them so that we can use them productively, however, requires some training and regularity. Again, we can start with small and easy steps: Remembering what brought us joy or comfort before the crisis happened, maybe a hobby, a mentoring assignment, or charitable work - is a possible beginning. Or practicing once a day positive thoughts and active thankfulness. There is always something positive and something to be thankful for in the present. Learning techniques such as mindfulness, meditation, and deep-breathing exercises can help in regaining and maintaining emotional balance. In coaching, we often explore the other side of those emotions that are perceived as negative by «turning them around» and learning how to use them as sources of positive energy. Practicing regular mindfulness and stress-reduction techniques builds a reservoir of emotional resilience. This way we ensure that when a crisis hits, we are better equipped to manage and balance what must be done with our emotional responses.
5. Resilience: Resilience, as we know, is the ability to bounce back from adversity. Our past experiences, crises and failures alike - contribute to our capacity to handle present and future challenges. Building resilience involves fostering a growth mindset, setting realistic goals, and maintaining hope and optimism. But how do we nourish hope and optimism when we have just hit rock bottom and feel as if our life has come to a standstill? One way may be by trying to shift our focus from static to moving: When we allow ourselves to experience the beneficial effects of movement (walking, stretching, climbing, dancing, swimming, yoga, etc.) our body and mind can relax, recharge, and rediscover that there is always a next step, a next move, a next experience.
6. Coping Strategies: Effective coping strategies in any crisis include seeking social support, engaging in physical activity, and maintaining routine. Social support from family, friends, a team, or a support group provides emotional comfort and practical assistance. Physical activity helps in reducing stress hormones and improving mood. A routine provides structure and a sense of normalcy, which can be stabilizing in chaotic times. But we should not ignore the importance of our value system, which complements and enriches any coping strategy. Values are the core beliefs that guide our actions and decisions. In a crisis, adhering to our value system can provide clarity, a moral compass, a worthy guideline, and a sense of purpose. Here’s how values can aid in overcoming a crisis:
Knowing what is most important, helps prioritize actions and allocate resources effectively. For example, if family well-being is a core value, decisions will be guided by what best supports family members. Building and maintaining strong relationships provides a support network that we can rely upon during crises. Sharing burdens and receiving support reduces the feeling of isolation and enhances our resilience.
Acting in alignment with values ensures consistency and integrity, even under pressure. This consistency builds trust within us and with others, which is crucial for maintaining relationships and garnering support during tough times. Continuously reflecting on and reaffirming our values ensures that our actions remain aligned with what truly matters. This alignment provides a stable foundation and a sense of purpose, even when external circumstances are unstable.
Values motivate us to persevere through hardships. For instance, in both a professional and private context, the value of personal growth can encourage us to view crises as opportunities for development rather than insurmountable obstacles. If we can view crises as opportunities for learning and growth, it fosters a mindset of adaptation.
Embracing change and being willing to adjust strategies and goals helps us navigate through crises and emerge stronger. Values also help us in making ethical decisions that we can stand by, even when we face difficult choices. This reduces internal conflict and guilt, allowing for a clearer path forward.
In conclusion, recognizing a crisis involves being attuned to physical, emotional, and behavioral signs of distress. Utilizing cognitive and psychological resources, alongside adhering to a value system, enables us to navigate through crises effectively. Building resilience through these strategies not only aids in overcoming current challenges but also prepares us so that we can face future adversities with more strength and confidence.
Tatjana Gaspar, Coach, Consultant & Author
Tatjana Gaspar is a certified systemic coach and online trainer who uses methods that focus on the clients’ individual goals, thus aiming at improving their business or life situation. She is also the CEO of the Latin American Chamber of Commerce in Switzerland, where she organizes events, hosts webinars and is responsible for operational and financial issues. Before coaching, she spent 20 years in international wealth management and leadership positions with different banks in Zurich. Initially, Tatjana obtained a degree in hispanic and russian literature and history from the University of Geneva. She is a firm believer in life-long learning and fluent in seven languages.
