My Mental Health Survival Kit: Tools for Navigating Crisis Moments

When panic, overwhelm, or deep sadness hit, it can feel like there’s no way out. The mind spirals, time warps, and the future feels impossible. In these moments, I remind myself of one thing: just focus on the next minute.

Big solutions don’t always help in a crisis. Thinking about tomorrow or next week or fixing everything is too much. But one minute? I can do that. And then another. And another.

Here’s what helps me reset when my mind is in a tailspin:

Step 1: Focus on One Minute at a Time

Tell yourself: I don’t have to solve everything right now. I just need to get through this next minute. Keep your world small. Keep your focus immediate.

Step 2: Elongate Your Breath

Shallow breathing makes everything worse. Try this:

• Inhale for four counts

• Hold for four counts

• Exhale for six counts

• Hold for four counts (repeat)

Longer exhales signal safety to your nervous system. Do this a few times, and your body will start to believe you.

Step 3: Find a Meditation That Feels Good

Search “guided meditation for anxiety” or “calming breathwork” on YouTube. Try a few different voices until one feels right—soothing, not annoying. You don’t need to love meditation, you just need something to anchor you in the present moment.

Step 4: Focus on the Next Five Minutes

Once you get through one minute, stretch it to five. What’s something kind, easy, or neutral you can do in the next five minutes?

• Drink water

• Stand outside for fresh air

• Wrap yourself in a blanket

• Play a song that makes you feel even 1% better

Step 5: Indulge in Anything (Safe) That Comforts You

Now is not the time for self-judgment. If eating mac & cheese, rewatching a favorite show, or laying on the floor helps, do it. Give yourself permission to seek comfort.

Step 6: Find an Animal to Sit With

If you have access to a pet, be with them. Animals don’t need words. They are just there. If you don’t have a pet, watching a calming animal video can help too.

Step 7: Check in With Your Senses

Ground yourself by noticing:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This brings your mind out of panic and into the present.

Step 8: Repeat

When you’ve done these steps once, start again. Keep your focus small. Keep moving forward in tiny, manageable pieces.

Not every moment will feel good. That’s okay. You don’t have to feel good—you just have to keep going. And you can. One minute at a time.