What do you do if your stress levels are skyrocketing during emergencies?

If you don't recognize your stress level is increasing but it's pointed out to you believe it. It happens. Step back and reassess the situation. Reevaluate the situation. Remain calm and regain your composure before proceeding.

Yerkes-Dodson law identifies the empirical relationship between stress and performance. Recognising this allows us to harness and optimise our performance to a point. Being self aware and understanding the possibility that cumulative stress in our everyday lives in combination with incident ground stress, can push us towards that tipping point where our performance suffers is vital. Reducing our span of control and delegating tasks through building our command team, whilst also referring to risk based philosophy and SOP/ SOG's allow us to be strongly situationally aware. This has the effect of facilitating sense making in chaotic environments, all of which reduce our stress level.

In the midst of an emergency, my priority is managing the situation at hand rather than dwelling on my own stress. There's simply no room for thoughts about stress when every moment counts in controlling the crisis.

There are two major reasons to handle -- One - own health status, is it ready to take stressful load for handling emergencies? Second - If health point of view is okay frequent emergency mock-drills and systematic closure of observation, this will give confidence of readiness in emergencies and reduce stress when actually faced.

While managing a large-scale urban flooding incident, I found it important to recognize the magnitude of the incident. Requesting the appropriate number of resources, including support in the management of the overall incident. Transitioning to a strategic command position was also a great strategy in managing high stress levels during this incident.

BREATHE- Breathe- Actually take a breath and slow down your heart rate Recognize- Whats going on and what the threat is Examine- What is the situation and what is the best way to handle it Abstain- From moving in to fast, when we have a sense of urgency we can make mistakes and not follow beat practices Think- Use logic to help you how to handle the situation Handle- The situation with best practices and professionally Evaluate- See what worked and didn't work. Pass this onto others so they can develop good practices in making high-risk decision making. I write about this in my book “How Smart Police Officers Use Situational Awareness”

As taught in the ALIVE Active Shooter Survival Training Program’s first step “ASSESS”, while determining the nature of the threat, take one or more deep breaths to get oxygen to your brain and other organs. This is necessary now that your adrenaline is pumping and your heart is beating three times faster.

Focus on What You Can Control: In an emergency, it’s easy to become overwhelmed by everything happening around you. Neurologically, focusing on tasks or elements you can control helps reduce feelings of helplessness and mitigates the stress response. This focus can help redirect your brain’s attention away from the stressor to problem-solving. Use of Mental Rehearsal: Visualization and mental rehearsal are techniques used by athletes and high-performers to prepare for stressful situations. Imagining yourself handling the situation calmly can help prime your brain to act more effectively when faced with stress. This technique involves visualizing the steps to take to manage the situation, which can help enhance performance under stress.

Under stress which always the case under emergency response the top priority is to save life . Often first responders forget about their surroundings which must be addressed properly before any emergency operation. Here hazmat quick assessment is the first step to ensure then if the situation is overwhelming it’s best to get a few minutes break perhaps during it drinking water then one step after another will fall into place, hence it is important to have a well trained emergency team in which the had identified each other roles than a separate new team which will help in supporting their task and overcoming the situation

One of the simplest yet most powerful techniques to manage stress is deep breathing. Taking slow, deep breaths activates the body's relaxation response, calming the nervous system and reducing the intensity of stress. Incorporating deep breathing exercises into our daily routine can help build resilience during emergencies.

For me I believe in cases of emergency with stress that is sky rocketing, the first thing is prioritizing tasks and assign responsible bodies with a quick to action plan; because we are targeting protecting the community by providing the the available services and resources.

Prioritization is a critical step during an emergency and should be reevaluated throughout the incident. Performing risk assessments prior to an emergency may allow an agency to anticipate necessary actions to take when disaster strikes. Assigning tasks to divisions and groups within the incident command structure can allow the incident to quickly become manageable.

As a Senior and a SHERQ Manager, one cannot show that we are stressed out, as we are all human, but we need to calm down, take a few minutes to assess the situations and prioritize what needs to be attended too and from there assign certain tasks to your SHE Team....we have to take control of any situation that we are required to attended too.

When faced with a crisis, it's easy to feel overwhelmed by the sheer volume of tasks demanding our attention. Prioritizing tasks based on urgency and importance can help us regain a sense of control. Breaking down larger tasks into smaller, manageable steps can make them feel more achievable, reducing stress levels in the process.

In every emergency these parameters need to be adapted. Assessment, planning, implementation, evaluation. This will help you prioritize your tasks

In an emergency if your stress level is high it would be wise to take a step back and reassess. By taking a minute or 2 to sort you thoughts, identifying the priorities at the time will allow you to re-focus. (Simply put yourself in a hot debrief). If that does not bring your levels down, time to get a replacement commanding in are seek some support, as the raised stress will expend your energy and lead to decision fatigue, what would impact on the response.

A support system, a team is often times the single most important resource in emergency management. A team in this sense is not just one’s immediate department or organization but the other organizations who forms part of the big emergency management machinery. One must not be afraid to consult and seek support where necessary.

Emergencies are stressful. Most people cannot cope with them - that's what makes them emergencies. So the first step is to practice for success. If you find yourself stressing out in an actual emergency, you need to surround yourself with a team that has your back, watches for your blind spots, and helps you be the best version of you that you can be. Make clear considered decisions, and back yourself. Be approachable, be honest, be humble - but be confident that you're in the right place.

I believe that in emergency situations the first step is to know our weaknesses. This allows us to increase our attention to the maximum in order to maintain control and focus on solving the problem. When danger is imminent we need to prioritize tasks, recognize and ask for help, sharing responsibilities is a way to avoid mistakes, staying calm is essential to manage the risks involved.

It's essential to remember that we don't have to face emergencies alone. Seeking support from friends, family, colleagues, or mental health professionals can provide much-needed emotional reassurance and practical assistance. Whether it's through a listening ear or collaborating on problem-solving, connecting with others strengthens our resilience in challenging times.

In times of crisis, uncertainty can exacerbate stress levels. Staying informed about developments related to the emergency can help alleviate anxiety by providing a sense of understanding and control. However, it's essential to balance staying informed with taking breaks from constant news consumption to prevent information overload.

In reference to the emergencies at work front , it is always essential to work on emergency scenarios and be well prepared in advance. This includes identifying Risks and working on the Mitigations. A good plan with great execution will reduce the Stress on the working team.

When it comes to workplace emergencies, it's crucial to anticipate and prepare for potential crises ahead of time. This involves recognizing risks and implementing effective mitigation strategies. A well-crafted plan executed with precision can significantly alleviate stress on the team during critical situations.

Focus on the tasks that need immediate attention and break them down into smaller, more manageable steps. Make sure to stay connected with others for support and seek professional help if needed.

In emergencies, information can quickly become static noise, we cannot process everything we hear. Just like static on a radio, we need a filter. I learned a long time ago, that assigning an aide(s), to listen to the information and filter out the need for lower level decisions. This freed me up to focus on the bigger issues, anticipate problems, and change the plan rather than chase the problem.

Review is learning. Think back to school, after taking a test where you missed a few questions, was it helpful for the teacher to review the answers, or better to just give you the paper with a grade and move on? Privately reflecting on the problem is ok, but an open discussion of the Q&A, gives perspective. There are things we know, and things we learn. Learned things tend to remain with us. Sometimes what we think we know does not.

Once the immediate crisis has passed, it's beneficial to take time for reflection. Reflecting on our response to the emergency allows us to identify what worked well and areas for improvement. This self-awareness not only enhances our ability to cope with future emergencies but also promotes personal growth and resilience.

Stress On Peak:- When you Feel that you are in peak level of stress.. This crucial situation exists for sometimes only.So at that time you have to Be silent for 5-10 mnt after that stress level will slow down and You can manage the lower stress bcz you tackle peak level.This Phycological trick may help for stress control. Another thing is Everything in this world happening is common but as per our control on our mind we feel stress...So Just Chill and take it light and give some time again everything will be Simple.

You should stress only about things you have a control over. Easy said to not stress when for example customs at border are blocking trucks, even if they are custom cleared and await greenlight from a ministry you can not meet, and from a procedure that does not exist.

When stress levels soar during emergencies, it's crucial to prioritize self-care. Try deep breathing exercises, take short breaks to clear your mind, engage in physical activity, and seek support from friends or family. Additionally, practicing mindfulness or meditation can help calm your nerves. If stress persists, consider seeking professional help or counseling.

During emergencies, it's normal for stress levels to rise, but it's important to manage that stress to stay calm and think clearly. Here are some strategies you can use: 1. Take deep breaths: 2. Engage in grounding techniques: 3. Practice self-care: 4. Seek support: 5. Prioritize and take small steps: 6. Limit exposure to stressful information: 7. Get physical exercise: Remember, it's okay to ask for help when you need it. If you find that your stress levels are overwhelming or persistently affecting your well-being, consider reaching out to a mental health professional for additional support.

The older I get the more experience I acquire. In my younger days it was easy to sit back, eat something from the not so healthy "restaurant", and fly by the seat of my pants. I realized some years ago that this was a contributing factor to how I responded to critical incidents. Eating healthy, drinking TONS of water, and getting out in the open air for exercise does your brain and body a quality service. You'll need both to be at peak performance when it hits the fan.

In addition to the above strategies, it's important to prioritize self-care during emergencies. This includes getting adequate rest, maintaining a healthy diet, and engaging in activities that bring joy and relaxation. Creating a support network and having a plan in place for future emergencies can also mitigate stress and build preparedness. Remember, managing stress during emergencies is not a one-size-fits-all approach, so it's essential to find what works best for you.