Resilience in the Moment of Crisis; 5 Short Steps

Written by: Asiye Yari, Psychologist and Resilience Psychotherapist—“in-the-moment” resilience is the ability to get through the wave of pressure and return to balance more quickly. In a crisis, the brain usually looks for danger and keeps the body on standby; five short steps can make this cycle calmer. Step one: a brief pause and precise labeling—In a few seconds, you stop briefly and name what is happening using clear words: “fear,” “anger,” or “stress.” This turns confusion from something vague into something manageable. Step two: regulated breathing to reduce arousal—Breathe in slowly through your nose and exhale for longer through your mouth. The goal is to reduce pounding and ease psychological pressure so decision-making can move out of an emergency state. Step three: sensory focus and managing the flood of thoughts—Attention returns to a specific sensation: the touch of your hand, the sounds around you, or seeing a few colors. This “connection to the present moment” helps make catastrophic thoughts less controlling. Step four: shrinking the problem and choosing the next doable step—Instead of “everything is ruined,” select only one small, practical task—something you can do within a few minutes. Resilience in crisis is built with small actions. Step five: quick, safe support—In that same moment, choose a safe path to get help: a trustworthy person, a supportive resource, or a safe coping strategy. This support reduces the sense of loneliness that crises create. Final summary: Real resilience is formed through “pausing,” “regulating the body,” “returning to the present moment,” “taking a small step,” and “safe support,” and it lights the way back to balance in the moment of crisis.
Asiye Yari, Psychologist and Resilience Psychotherapist Website: Yariasiye.irInstagram: https://www.instagram.com/yari_psychologist_ravansheTelegram: https://t.me/Yari_psychologistYes: https://ble.ir/Yari_psychologyist