From Panic to Presence: Transforming Crisis with Mindful Awareness


handling crisis


Sooner or later, all of us encounter situations that we call “crisis”. These moments of intense difficulty can arise suddenly, like an unforeseen storm disrupting the tranquility of our lives. Whether it’s a health scare, a financial setback, a relationship breakdown, or a myriad of other unforeseen events, crises have an uncanny ability to sweep us off our feet and force us to confront the unpredictable nature of existence.

In these moments, the sense of stability we once took for granted can seem to slip through our fingers, leaving us grappling with feelings of vulnerability and a pressing need to regain a sense of control. The universal truth remains that no one is immune to crisis, and the manner in which we navigate these challenges often defines the trajectory of our personal growth and well-being.

My recent journey through a deeply personal crisis, as my daughter battled serious neurological symptoms while in the hospital triggered by long covid, brought this reality to the forefront of my consciousness in a life-altering way.

Granted, I’m been meditating and practicing mindfulness for a while now, but when crisis comes, it’s not so easy for the mind to be at peace. In fact, my mind and emotions were all over the place. Yes, I did take time to meditate in the morning and at night, but during the day I tended to get stuck in the flight/flight response.

It’s a humbling realization to come face to face with your own vulnerability, especially when the stakes are so high. In those moments, it became clear that the ideal of maintaining perfect composure was simply not attainable. The truth is, crisis situations have a way of dismantling our sense of control and revealing the raw, unfiltered aspects of our humanity. There were times I cried. Or got quite frustrated. Or just felt like I physically couldn’t take it on, wanting to collapse.

It was in these moments of unease that I truly understood the challenge of embodying mindfulness amid the turmoil. However, recognizing these moments of imperfection became a crucial part of my journey toward handling the crisis mindfully and prayerfully, surrendering all to God.


shadow work guide handling crisis

Preparing for Mindful Crisis Handling

Handling crisis mindfully can be a challenging task, but with the right mindset and approach, it is possible to navigate through difficult times. One key aspect of preparing for a crisis is developing self-awareness. By understanding ourselves better, we can identify our strengths and weaknesses, allowing us to better cope with the challenges that come our way.

Self-awareness also helps us recognize our emotions and how they may impact our decision-making during a crisis. By being mindful of our thoughts and feelings, we can regulate our emotions more effectively, making rational choices instead of reacting impulsively.

Emotional regulation is another crucial skill when it comes to handling crisis mindfully. It involves managing our emotions in a healthy and constructive manner. During a crisis, we may experience a range of intense emotions such as fear, anger, or sadness. It is important to acknowledge and validate these emotions, but also to find healthy outlets for expressing them.

This could be through talking to a trusted friend or seeking professional help if needed. When I was going through this crisis, I had several people to call upon for emotional support, as well as various Facebook Groups. It helped tremendously.

Mental And Emotional Well-Being

During times of crisis, we must take care of our mental and emotional well-being. One effective way to do this is by practicing relaxation techniques such as breathing exercises and meditation. These techniques help to calm the mind and reduce stress levels, allowing us to better cope with the challenges we may be facing. By taking a few moments each day to focus on our breath or engage in meditation, we can find inner peace and regain a sense of control over our emotions.

I often use the 4-7-8 breathing technique, where I inhale to the count of 4, hold the breath for the count of 7, and exhale to the count of 8. I do this over and over and it helps decrease anxiety levels and better regulate my nervous system.

Steps for Handling Crisis Mindfully

·         Pause and Embrace

In the midst of chaos, there exists a potent space – the space between stimulus and response. Here, a profound opportunity for conscious choice resides. Step one involves harnessing this space, not to freeze in fear, but to pause and embrace the whirlwind of emotions without succumbing to impulsive reactions. By allowing ourselves this moment of stillness, we grant ourselves permission to observe the tempest within before we decide how to navigate it. This, in itself, is a monumental act of self-empowerment.

·         Rooting in the Present Symphony

Our senses hold the ability to guide us back to the present moment. Engaging them becomes a form of anchoring, grounding us in the here and now amidst the tumultuous seas of ‘what if’ and ‘what could be’. Like roots anchoring a tree during a storm, sensory engagement anchors us in the now, preventing us from being carried away by the raging currents of rumination and catastrophizing.

·         The Dance of Acceptance

Acceptance is not passivity, but a dance between acknowledging the reality of the situation and letting go of attachment to its outcome. It’s akin to embracing the unpredictable rhythm of a storm while finding solace in the knowledge that the sun will eventually break through the clouds. This step isn’t a resignation, but a mindful recognition that facing the storm head-on is the path to eventual clarity and growth.

·         Self-Compassion as Nourishment

In the heart of crisis, our self-critic often amplifies its voice. However, amidst the chaos, a counterpoint emerges – the voice of self-compassion. This step is about tending to our emotional wounds with kindness, like a skilled healer, as we navigate the storm. Just as we would offer comfort to a friend, self-compassion becomes our guiding light, dispelling the shadows of self-blame and negative self-talk.


handling crisis

·         The Canvas of Options

Within crisis, a canvas of possibilities unfolds. However, rather than hastily slathering paint on the canvas, mindful crisis handling requires a subtle brushstroke. In this step, we calmly survey the canvas, evaluating potential courses of action. Like an artist selecting colors, we choose our responses wisely, considering both immediate and lasting consequences, creating a masterpiece of resilience.

·         Crafting Priorities with Grace

Amid chaos, clarity often appears as a distant mirage. Yet, this step beckons us to identify the gems of necessity from the sea of turmoil. Just as a jeweler assesses stones, we sift through the sands of urgency to uncover the most critical tasks or decisions. By breaking the crisis into manageable fragments, we embark on a journey of manageable steps, each one leading us closer to resolution.

·         The Choreography of Mindful Action

Engaging in action, amidst the whirlwind, is a dance requiring both finesse and presence. Like a dancer aligning with rhythm, we step forward with deliberation, avoiding the snares of impulsivity. The spotlight of mindfulness guides us, unveiling the path of wise action. And just as a choreographer remains open to improvisation, we remain receptive to adjustments, allowing fluidity and adaptation to be our guiding stars.

In weaving these unique threads of mindful crisis handling, we don’t craft a shield against life’s storms, but rather forge a compass that leads us through their tempests. This journey is a testament to our capacity not just to endure, but to transcend and thrive, harnessing the wisdom and resilience that can only emerge from navigating the depths of the unknown.

Cultivating Mindfulness in Crisis Situations

In times of crisis, it is essential to cultivate mindfulness to navigate through the challenges with grace and calmness. One effective way to achieve this is through breathing exercises. When faced with a crisis, take a moment to focus on your breath. Close your eyes, take a deep inhale through your nose, and exhale slowly through your mouth. Feel the natural rhythm of your breath and let it anchor you to the present moment. This simple act of deep breathing can help alleviate stress and anxiety, allowing you to approach the situation with a clearer mind.

Another powerful tool in handling crisis mindfully is meditation. Find a quiet space where you can sit comfortably, close your eyes, and bring your attention to the present moment. Allow any thoughts or worries to come and go without judgment, simply observing them without getting caught up in them. By practicing meditation regularly, you can develop a greater sense of inner peace and resilience, enabling you to handle crisis situations more effectively.

Remember, crises are temporary and finding ways to handle them with mindfulness can have a profound impact on your overall well-being. Breathing exercises and meditation are just two techniques that can help you cultivate mindfulness in these challenging moments. Embrace these practices as tools to calm your mind, gain clarity, and approach crisis situations with confidence.

Post-Crisis Reflection and Growth

Going through a crisis can be an incredibly challenging experience. It can leave us feeling overwhelmed, anxious, and uncertain about the future. However, it is during these times of crisis that we have the opportunity for tremendous personal growth and reflection. After the crisis has passed, it is important to take the time to reflect on the experience and process our emotions and thoughts. This can be done through journaling, talking to a trusted friend or therapist, or engaging in activities that promote self-reflection such as meditation or yoga. By allowing ourselves to fully feel and process our emotions, we can begin to heal and move forward.

In addition to processing our emotions, it is also important to identify the lessons learned and insights gained from the crisis. Every crisis has the potential to teach us valuable life lessons and provide us with new perspectives. By reflecting on what we have learned, we can make positive changes in our lives and avoid making the same mistakes in the future. This reflection can also help us identify our strengths and areas for growth, leading to personal development and self-improvement.

Finally, practicing gratitude is another powerful tool for post-crisis reflection and growth. During difficult times, it can be easy to focus on the negative aspects of the situation. However, by practicing gratitude, we shift our focus to the positive aspects of our lives. This can help us appreciate what we have, foster resilience, and cultivate a positive mindset. Gratitude can be practiced through daily gratitude journaling, expressing appreciation towards others, or simply taking a moment each day to reflect on what we are grateful for.


In times of crisis, I think it is crucial to maintain a mindful approach. By reinforcing the value of mindful crisis handling, we can effectively navigate through difficult situations with clarity and composure. Mindfulness allows us to be present in the moment, acknowledging our emotions and thoughts without judgment. It helps us develop resilience and make informed decisions while under pressure.

By practicing mindfulness regularly, we can cultivate a sense of calm and mental clarity that will serve us well in future challenges. So, let’s embrace mindfulness as a valuable tool for crisis handling and continue to practice it for a brighter and more resilient future.

“The present moment is the only time over which we have dominion.” – Thich Nhat Hanh

Sending big love your way,


dominica applegate





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