Emotional Crises: What Are They And How To Deal With Them

Emotional crises are periods of time in which an emotional imbalance is perceived as a result of an unexpected, difficult or dangerous event. They are given by a specific event and cannot be predicted, which causes the reactions to occur in an intense way.

When you have an emotional crisis, you can experience imbalance and disorientation, as well as anguish, anxiety, stress, apathy, depression, feelings of guilt, loss of self-esteem, or other physical and psychological symptoms. Today you will learn how to handle emotional crises to emerge stronger from these periods.

Stages Of Emotional Crises

Crises can be caused by external or internal factors, when it is external, it arises from a grief such as the death of a person, being exposed to discrimination, harassment or accidents and stressful situations. When the cause is internal, it may be due to an existential crisis due to a new period of life, vocational doubts, identity, or some psychopathology.

Generally, emotional crises last from 1 to 6 weeks, in which you go through different stages of the process. You have to know that emotions happen because they are momentary, but if this state is fed more, different emotional disorders can be generated. 

 First Reactions

At this stage you are faced with the news or triggering stimulus, so that what is happening or the behavior to adapt is not yet well understood, so some immediate reactions may be generated that cause impulsive actions, paralysis or shock.

Denial Process

Then you can experience overwhelm by the situation that happened causing a period to be generated in which it is difficult to assimilate the event, denial, emotional numbness, blockage or simulation that nothing has happened, seeking to block the impact may occur.


In this stage pain is experienced by nostalgic memories or recurring thoughts about the event, this pain is produced by defiant feelings as a result of the event.


Phase in which all pain is released. At this stage you begin to be more realistic and observe what happened more clearly, feelings can be penetrated because it is easier to recognize, accept and express everything that arose as a result of the crisis. If it is managed in a healthy way, individuals progress naturally, otherwise, it is recommended to go to a psychologist to guide your process.


Finally, the changes can be assimilated, since learning is integrated and thoughts and feelings are reorganized. This phase leads to the integration of everything that happened during the emotional crisis, which helps the person to accept the event and find the opportunity from the crisis.

Sometimes we do not take advantage of the great potential behind “failure”, since you can learn to transform situations that are perceived as “negative”.

How To Manage Emotions And Avoid Emotional Crises

Each person reacts differently to emotional crises, among these responses may be physical and mental changes such as fatigue, exhaustion, confusion, anxiety, disorganization in social relationships, shortness of breath, digestive problems, insomnia, sensitivity, worry, guilt or expressions of pain.

There are certain steps you can take to handle emotional crises in the best way. Follow the following tips to work it:

Take A Break

The first and most important step is to create a pause in your life to rest from all the emotional movement that you are presenting. Give yourself a space to calm down and connect with your interior, stop doing and allow yourself to be, this does not mean that you evade, but that you give yourself a space to relax and understand the internal processes that you are facing. Express your feelings through drawing, on a walk or singing, you can also take a relaxing bath, meditate or other activity that allows you to take a break.

Accept The Situation And Identify Where It Comes From

Once you have taken time to take a break, allow yourself to reflect on the situation, come to terms with what happened, and identify why you feel this way; Be careful not to magnify the situation or encourage guilt, as this will not allow you to focus on the present. Let out your feelings without judging them and observe what is the source of your feeling, be as honest as you can with yourself and do not try to deceive yourself.

If you want to learn where your emotions come from and what they want to communicate to you, you can do it through emotional intelligence. 

Talk To A Trusted Friend Or Family Member

Lean on your family networks and close friends to feel their warmth and collaboration. Once you have done an internal process with yourself, you can externalize your feelings to vent and realize what is wrong with you. Also try to talk about other topics, in this way you can expand your panorama and become aware of all the wonderful things that exist in life.

Perform Exercise

The movement will help you get out all that stagnant energy and rest better. It may not seem so attractive at the beginning to start exercising, but at the end of the routine you will feel a significant change, since physical activity produces beneficial hormones for your body and your emotions. Go ahead and make this change.

Take A Deep Breath When You Need It

Breathing is one of the great tools you have to relax and feel in the present moment, as it is capable of regulating your Central Nervous System, in charge of regulating the functions of the body. Slow and deep breathing activates a part of the SN that allows you to regenerate and restore all your cellular functioning, only with a few minutes of breaths you can feel the difference, so do not hesitate to lean on this tool if you are going through an emotional crisis. Complement breathing with a few minutes of meditation, and so you can enhance its benefits.

Think Of Alternative Solutions

Finally, look at everything you could discover during this period, because without a doubt emotional crises force you to pay attention to yourself. What caused this situation? What changes would you like to have in your life? You can write it down and thank for all the learning, in this way you will change the focus of the situation. Explore alternatives, solutions and plan strategies that express the change you want to achieve.

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