Dealing with stress in a threatening situation
The threat of a situation that endangers lives and property can place people on high alert. While this can help prepare mind and body for the situation, by continuing for too long, it creates stress of its own.
This fact sheet provides information about common stress reactions in a threatening situation and advice for managing these reactions, caring for yourself and for others to help remain able to deal with the situation.
Adjusting to threat
When faced with a threat that may involve possible injury or emotional distress, the body has instinctive mechanisms to ensure it’s at its best mentally and physically when the emergency arrives.
Signs of this preparation are:
- a wide-awake, energised feeling
- clear and focussed thinking
- a feeling of readiness – or even impatience – to meet the problem
- a reduced sense of self-awareness and a greater focus on the external world
- a clear sense of the body’s needs
- not wanting to sit still, but needing to be doing something
- putting emotions aside to focus on the situation
- channelling thinking into what needs to be done rather than what might happen.
If the threat goes on too long
These changes are designed to help prepare for an emergency but if they continue, the mind and body can be aroused for too long and lose their efficiency. This can interfere with the body’s readiness for the threatening situation and lead to stress.
Emergency threat stress is common when there is a long lead-up to an emergency, a lot of uncertainty about the situation or where the emergency continues without being resolved.
To remain in the best state of readiness to deal with the situation, the stress needs to be recognised and managed so that it does not undermine the ability to deal with the crisis when it comes.
Signs of emergency threat stress are:
- loss of energy, tiredness or physical weakness
- difficulty thinking clearly, making decisions, planning or setting priorities
- focussing on details at the expense of the big picture
- feeling fearful about meeting the crisis
- thinking about what might happen rather than what needs to be done
- unrealistic thinking – “perhaps it will go away”
- losing focus on the real situation or becoming preoccupied by emotions
- losing sense of what the body needs— working too long or hard without nourishment or rest
- taking risks, working inefficiently and ineffectively and without proper planning
- not being able to put emotions aside— being preoccupied by fear, anger or blame, and feeling irritable, tearful, detached, hopeless, or like giving up.
Emergency threat stress is a normal reaction to prolonged emergency arousal. It must be acknowledge and managed to maintain a personal effectiveness to deal with the possible challenges in a threatening situation.
Managing emergency threat stress
Like all forms of stress, emergency threat stress involves the real situation – about which not much can be done – and how it feels to you – about which a lot can be done.
By concentrating on your own and others’ physical and emotional wellbeing, you can maintain your capacity and avoid the inefficiency of stress.
Here are some tips for managing emergency threat stress:
- Eat and drink regularly and take regular breaks, preferably before you need them.
- Don't work ‘till you drop’—it takes too long to recover and you may not be ready for the crisis.
- Focus on self-care and don’t take risks. Respect your own needs and you will perform better in the crisis.
- Take emotional breaks by putting aside your fears and worries and doing something practical – maybe for others.
- Physical energy and emotions are tied together. Don't think about emotional problems when you are tired. Think about them when you are rested.
- Manage emotions by expressing positive emotions to others – optimism, faith in the future and confidence. Talk about negative emotions if you have them. You will inspire others by how you behave rather than how you feel.
- When you are angry, tearful or upset, take someone aside to let off steam rather than doing it in front of everyone. Emotional distress is contagious.
- If you feel fearful or hopeless about the situation, focus on something you can do and do it.
- If you can't think clearly or are feeling overwhelmed, forget a problem you can't solve for five minutes. Freeing your mind often allows new thoughts to come.
- Take a moment to plan what you are doing rather than acting impulsively.
- Combat fear about what might happen by concentrating on what needs to be done.
- Put aside what is not part of the immediate crisis until after it is over, but promise yourself to deal with it then.
Supporting children
Children often cope with a crisis as well as adults, although they do it in their own way. Here are some tips to help children facing a threatening situation:
- remain calm and avoid displaying unnecessary distress
- explain what adults are feeling and doing
- keep updating them and explain what is happening simply so they can understand
- explain what you are doing to keep them safe—show how your knowledge helps meet the threat
- get them to talk about what they think might happen and correct any wrong ideas
- give them things to do to help so they feel useful
- reassure them that they are brave, will manage well and that you have confidence in them
- remind them that many people are trying to help and will come when they can
- show affection and comfort when they are upset, encouraging them to meet the threat.
Help and more information may be obtained from your general practitioner, community health centre or community mental health service. Please refer to the White Pages telephone directory.
Support is also available through:
- Lifeline 13 11 14
- Parentline 1300 301 300
- Kids Help Line 1800 551 800
Adapted with the permission of the Emergency Management Branch, Department of Human Services, Victorian Government.