Coping During Crisis: Strategies for Mental Well-being in Turbulent Times

14 September 2025

Life has a way of throwing curveballs when we least expect them. Whether it's a global pandemic, financial uncertainty, personal loss, or even just the overwhelming noise of everyday life—crisis strikes in different ways for everyone. The real challenge? Staying mentally strong when everything around feels like it's falling apart.

So, how do we cope when life tests us? How do we maintain our mental well-being when stress and anxiety seem relentless? Let’s break it down with some practical and effective strategies to help you navigate turbulent times.

Understanding Crisis and Its Impact on Mental Health

Before diving into coping strategies, it's important to understand how crises affect our minds. A crisis—whether personal or global—triggers our body's stress response. Suddenly, we’re in survival mode, flooded with anxiety, fear, and sometimes even hopelessness.

Some common emotional responses to crisis include:

- Anxiety and worry – Constantly thinking about "what if" scenarios.
- Sadness and grief – Mourning personal losses or missed opportunities.
- Anger and frustration – Feeling helpless or out of control.
- Emotional numbness – Shutting down as a defense mechanism.

Recognizing these emotions is the first step toward managing them effectively. You're not alone, and you don’t have to let them consume you.

1. Acknowledge and Accept Your Feelings

Let’s get real—bottling up emotions never works. Pushing feelings aside only makes them stronger in the long run. Instead, acknowledge your emotions for what they are.

It’s okay to feel scared. It’s okay to be angry. It’s okay to be exhausted.

By admitting how you feel, you take back control. If you’re constantly telling yourself, “I shouldn't feel this way," you add more stress. Instead, practice self-compassion.

Try journaling your thoughts, confiding in close friends, or even speaking to a professional. Venting your emotions in a healthy way can be incredibly relieving.

2. Focus on What You Can Control

One of the biggest stressors during a crisis is feeling like everything is out of your hands. And while you can’t control external events, you have power over your response.

Ask yourself:
- What small actions can I take to improve my situation?
- What’s within my ability to change?

For example, if financial stress is weighing you down, creating a budget can provide a sense of control. If the news is overwhelming, limiting exposure to certain media can protect your mental peace.

Instead of dwelling on the chaos, shift your energy toward areas where you can make a difference.

3. Stay Connected: Lean on Your Support System

Isolation can make stress feel unbearable. Even if you consider yourself independent, no one should go through tough times alone.

Reach out to loved ones—talk, laugh, cry, or just sit in silence together. A strong support system provides comfort and perspective when things seem bleak.

If you don’t have a close circle, join online support groups, talk with a mental health professional, or engage in community activities. Connection is a powerful antidote to emotional distress.

4. Practice Mindfulness and Grounding Techniques

Ever felt like your thoughts were racing at a speed you couldn’t control? When anxiety spirals, mindfulness can bring you back to the present moment.

Simple grounding techniques include:
- The 5-4-3-2-1 method: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
- Deep breathing exercises: Inhale for four seconds, hold for four, and exhale for four.
- Short meditation sessions: Even just five minutes of focused breathing can help center your thoughts.

Mindfulness isn’t about eliminating stress—it's about managing how you react to it.

5. Maintain Healthy Routines

When life feels chaotic, our daily routines often take a hit. But structure provides stability, even in turbulent times.

Try to maintain:
- Regular sleep patterns (yes, staying up all night scrolling doesn’t help).
- Nutritious meals (your brain needs fuel to function).
- Daily movement (exercise stimulates mood-boosting endorphins).

Even small habits—like making your bed or drinking enough water—can build a sense of normalcy when everything else feels uncertain.

6. Limit Exposure to Negative News and Social Media

Let’s be honest—doomscrolling is addictive. Social media and news platforms thrive on bad news because negativity grabs attention. But too much exposure can leave you feeling helpless.

Set boundaries:
- Limit news consumption to once or twice a day.
- Follow uplifting or educational accounts.
- Take regular breaks from social media.

Protecting your mental well-being sometimes means stepping away from the noise.

7. Find Healthy Outlets for Stress

When stress builds, find ways to release it:
- Creative activities: Painting, writing, or playing music can be incredibly therapeutic.
- Physical exercise: A simple walk or some yoga can do wonders for your mind.
- Humor and laughter: Watch a funny movie or spend time with people who lift your spirits.

Emotional release doesn't mean suppressing feelings—it means processing them in a way that's healthy and productive.

8. Seek Professional Help When Needed

There’s no shame in seeking support. If your mental health struggles feel unmanageable, consider speaking with a therapist or counselor. Sometimes, an outside perspective can help you see solutions you hadn't considered.

Mental health is just as important as physical health—if you’d see a doctor for a broken bone, why not seek help for emotional pain?

9. Practice Gratitude to Shift Your Focus

In tough times, it’s easy to dwell on what’s going wrong. But intentionally focusing on what’s right can create a significant mindset shift.

Try keeping a gratitude journal—each day, write down three things you’re thankful for. Even in hardship, there are always small wins to celebrate.

Gratitude helps reframe your perspective, reminding you that even in dark times, light still exists.

10. Be Kind to Yourself

At the end of the day, remember this: You’re human. You don’t have to have everything figured out. You don’t have to be perfectly resilient all the time.

Give yourself grace. Some days will be harder than others. Some moments will feel unbearable. And that’s okay.

What matters is that you keep moving forward, even if it's just one small step at a time.

Final Thoughts

Coping during a crisis isn't about eliminating stress—it's about managing it in ways that protect your mental health. From leaning on your support system to practicing mindfulness and keeping healthy routines, small daily actions can help you navigate even the toughest times.

You are stronger than you think. Whatever storm you’re facing, it won’t last forever. Take a deep breath, take care of yourself, and trust that brighter days are ahead.