Emergencies can be stressful and frightening, but staying calm is essential for ensuring your safety and the safety of others. You can find more support resources through the Oregon Health Authority’s Behavioral Health Division. Here are some tips to help you remain composed and focused during a crisis:

Stay in the moment and in your body

• Stay present: Focus on the present moment rather than dwelling on what has happened or might happen.
• Mindful activities: Engage in simple, calming activities like listening to soothing music or practicing gentle stretches.
• Breathe deeply: Slow, deep breaths can help reduce anxiety and lower your heart rate. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Concentrate on the rhythm of your breathing to distract your mind from panic.
• Ground yourself with the Five Senses Technique: Focus on your surroundings and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique can help ground you in the present moment.
• Use a calming phrase: Find a calming phrase or mantra and repeat it to yourself. Phrases like "I am safe" or "This will pass" can provide comfort and reassurance.
• Visualize a safe place: Imagine a place where you feel safe and relaxed. Visualize the details of this place to help calm your mind.
• Practice progressive muscle relaxation: Slowly tense and then relax each muscle group in your body, starting from your toes and working your way up. This can help reduce physical tension and promote relaxation.
• Use distraction techniques: Find a simple activity to distract yourself, such as counting backward from 100, doing a puzzle, or listening to music.

Stay Informed

• Listen to authorities: Follow instructions from emergency personnel and trusted news sources. Accurate information can help you make informed decisions.
• Avoid rumors: Stick to official channels to avoid misinformation that can increase anxiety.
• Sign up for emergency alerts in your area: Visit ORAlert.gov to sign up to receive local emergency alerts or update your contact information. Enable Wireless Emergency Alerts (WEA) on your mobile phone.
• Understand Oregon's evacuation levels and know the evacuation routes in your area. Familiarize yourself with evacuation routes and TripCheck.com.

Focus on the things you can do

• Look to the helpers and lend a hand: Find the people already helping or look to the people around you who might need support. Concentrate your energy on areas where you can make a difference and take proactive steps to keep yourself and others safe. Learn more about how to volunteer on the Oregon Serves website.
• Know your plan: Familiarize yourself with your emergency plan before a crisis occurs. Knowing what steps to take can provide a sense of control.
• Be honest with yourself: Accept your limitations and work within them. It’s okay to not have all the answers or solutions.
• Let go of what you can’t control: Acknowledge factors beyond your control and try not to dwell on them.

Stay connected

• Check on loved ones: Contact family and friends to ensure they are safe and to update them on your status.
• Communicate: Ensure all family members are aware of the plan and their roles in an emergency.
• Support each other: Offer and seek support from those around you. Emotional support can be incredibly calming.
• Talk to someone: If possible, talk to a trusted friend, family member, or emergency responder about your feelings. Sharing your anxiety can help reduce its intensity.
• Express yourself: Find healthy ways to express your feelings, such as talking to a friend, journaling, or engaging in creative activities.
• Seek professional help if needed: Don’t hesitate to seek help from a therapist or counselor if you’re struggling with overwhelming emotions.

Focus on what you can control

• Take action: Focus on tasks you can complete, such as securing your home, gathering supplies, or helping others.
• Avoid overthinking: Concentrate on immediate actions rather than worrying about potential outcomes.
• Be as adaptable as possible: Be open to change and willing to adjust your plans to situation. Emergencies rapidly change and being able to adapt to new obstacles instead of getting angry about them can go a long way to keeping you calm.

Be careful how you talk to yourself

• Acknowledge your feelings: recognize and accept your emotions, whether they’re positive or negative. It’s okay to feel sad, frustrated, or anxious.
• Reassure yourself: Remind yourself that you are doing your best and that you can handle the situation. You can do hard things.
• Maintain a positive, balanced mindset: while staying realistic is crucial for overall well-being, maintaining a positive mindset helps you manage stress effectively and avoid the pitfalls of toxic positivity. Be thankful but also acknowledge the challenges and areas needing improvement.
• Reality checks: Regularly assess your situation realistically, acknowledging both the positives and negatives. Understand that nobody is perfect. Set achievable goals and celebrate small victories.
• Practice gratitude: List things you are grateful for, no matter how small.

Take care of your body

• Stay hydrated: Drink water to keep your body hydrated and functioning properly.
• Eat when possible: Try to eat small, nutritious snacks to maintain your energy levels.

Remaining calm in an emergency can significantly improve your ability to respond effectively and ensure your safety. Practicing these tips can enhance your resilience and preparedness for any crisis. Remember, staying calm is a crucial part of navigating emergencies successfully.

More Resources:

• Recognizing the Warning Signs and Symptoms of Post-Traumatic Stress Disorder in Adults and Children
• Helping Children Manage Anxiety Before, During and After an Emergency
• Oregon Health Authority: Resources for Crisis and Trauma Response
• Make Preparedness Fun: Engaging Kids in Emergency Readiness
• Expert Tips for Handling Emergencies at the Workplace or Home | Red Cross
• Staying calm in turbulent times - Harvard Health
• Emergency Responders: Tips for taking care of yourself