When Crisis Hits, Take a Breath

Last week, while teaching a series on how to integrate simple mindfulness practices into your daily routine, life decided to test my own practice. In the middle of the night, I was jolted awake by a phone call—a family member was in crisis and needed help. Talk about timing.

My husband and I swung our legs out of bed, ready to spring into action, when he—still half asleep—cautioned "Slow down—be careful." It was exactly what I needed to hear. I paused, took a few slow deep breaths, and let my brain catch up with my body. That small moment of mindfulness helped me shift from reacting to responding, bringing just enough clarity to think through my next steps.

Of course, it wasn’t perfect. Waves of emotion still hit me as we were getting ready to head out, and I didn’t have all the answers. But that’s where the second pillar of mindfulness comes in—awareness without judgment. I accepted the swirl of emotions I was feeling. I reminded myself that I was doing the best I could, and in that moment, it was enough.

5 Simple Shifts to Find Calm in a Crisis

When crisis mode kicks in, everything else fades away. Whether it’s a high pressure work deadline, an emotional conflict or an unexpected life event, our brains shift into survival mode.

Mindfulness doesn’t make problems disappear, but it changes how we meet them. Instead of being consumed by stress, we create space to respond with clarity and care. You don’t need hours of meditation to bring mindfulness into a difficult moment—just small, intentional shifts:

1. Pause and Breathe. When stress spikes, the breath can become rapid or shallow. Take a slow inhale, then a long exhale. This signals your nervous system that you’re safe.

2. Name What’s Happening. Say to yourself, I’m in crisis mode right now. Simply acknowledging it helps create distance between you and the stress.

3. Shift Your Focus. If your brain starts looping on the problem, bring awareness to something neutral—your breath, your feet on the ground, or the sounds around you. This anchors you in the present.

4. Ask: What’s the Next Small Step? Crisis mode tricks us into thinking we must solve everything at once. Instead, focus on one small, manageable action, and then the next one.

5. Expand Your View. Remind yourself: This moment is part of a bigger story. What would your wisest self say? How can you support yourself through this?

The next time you feel yourself slipping into crisis mode, try one of these small shifts. It helped me, and I hope it helps you too.