Crisis Management: How to Deal with Anxiety After an Event

When something big happens in the world, we feel fear, anxiety, or even helplessness. Whether it’s an international incident, a financial crisis, or a sudden political change, these kinds of events make us question our sense of stability and security.

After such an event, you need to put your emotional self first and find ways to cope. This post will show you how to manage the immediate impact of a crisis and get back in control when things are uncertain.

Emotional Reactions to Crisis

A big event can bring up many emotions, such as fear, anger, sadness, and confusion. These feelings are a normal response to uncertainty and disruption as the stress response in your brain kicks in to protect you from perceived threats.

Some common reactions are:

• Racing thoughts or overthinking
• Trouble sleeping or changes in appetite
• Feeling stuck or overwhelmed
• Increased irritability or frustration

Recognizing these as normal is the first step to dealing with them. It’s okay to feel unsettled – what matters is how you respond.

How to Cope After an Event

Give Yourself Permission to Feel

In the first few hours after a big event, you’ll feel a rollercoaster of emotions. Instead of suppressing them, acknowledge them. Journaling, talking to a trusted friend, or just having quiet time can help you process.

Limit News and Social Media

While staying informed is important, consuming a constant feed of news can increase anxiety. Set boundaries around when and how much news you consume. For example, designate specific times to check updates rather than scrolling all day.

Refrain from making big life decisions 

During a crisis event, your emotional center may feel overwhelmed or burdened.  Your initial response may be to take immediate action and “do” something.  However, most often an urgent decision is not mandated, and it’s often more helpful to “sit with” some of the discomfort until you acclimate and adjust to the new reality. You may want your future actions to include making a more emotionally informed decision, considering the bigger picture, your specific situation, and the best course of appropriate action. 

Focus on Your Circle of Control

Events outside your control can make you feel powerless. Redirect your energy to what you can control, your daily routines, relationships, and personal well-being. Take action, even small action, and you’ll feel more in control.

Grounding Techniques

Grounding exercises can help you stay in the present moment and reduce anxious thoughts. Try:

• Deep Breathing: Inhale for 4, hold for 4, exhale for 4.
• 5-4-3-2-1 Method: Name five things you see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Body Scan: Focus on each part of your body, from toes to head, and notice as you go.

Connect with Others

Crises can feel lonely, but you’re not alone. Reach out to friends, family, or community groups for support. Just talking to someone who listens can be very comforting.

Seek Professional Help

Sometimes events can bring up deeper fears or past traumas, and you can’t cope on your own. Therapy offers a safe space to explore those emotions and develop strategies to manage them.

Finding Meaning in Uncertainty

The immediate aftermath of an event can feel overwhelming, but it’s also an opportunity to reflect and grow. Try this:

Reframe the Situation

You can’t change what’s happened, but you can change how you see it. Ask yourself: What can I learn from this? How can I use this to get stronger or more resilient?

Focus on Gratitude

Gratitude doesn’t erase fear or sadness, but can balance your perspective. Take time to notice the small good things in your life—a supportive friend, a comforting meal, or a moment of calm.

Perform Acts of Kindness

Helping others can make you feel less helpless. Whether it’s donating to a cause, volunteering, or just listening to someone, acts of kindness can create a positive ripple effect.

Resilience for the Future

The event may be over, but the emotional impact can still be felt. Building resilience will help you navigate future challenges more easily. Try:

Self-Care

Make sure you’re meeting your basic needs—rest, nourishment, and movement. Self-care also means giving yourself permission to rest and replenish emotionally.

Lean into Your Values

When the world feels uncertain, your values can be your compass. Reflect on what matters most to you—family, connection, creativity, or faith—and let those principles guide your actions.

Be Flexible

Resilience isn’t about avoiding hardship, it’s about adapting to it. Give yourself space to pivot, adjust, and find new ways forward as things change.

Support in Tough Times

At Louis Laves-Webb, LCSW, LPC & Associates, we know how big events can impact your emotional well-being. Whether you’re feeling fear, stress, or uncertainty, our Austin, Texas therapists are here to support you.

Therapy is a space to process your emotions, get clarity, and develop strategies to manage your needs. You don’t have to do this alone—we can help.

Moving Forward

The aftermath of an event can be a time of fear and uncertainty, but it can also be a time of growth and reflection. By focusing on what you can control, leaning into support systems and self-care, you can navigate what’s ahead with resilience and ease. Our therapists offer compassionate, personalized support to help you find grounding and relief. Schedule your consultation today and take the first step toward healing.