Crisis Response: The Way Forward

Crisis Response: The Way Forward

When we’re in the grip of a crisis response (what many call a panic attack) our system goes into full alert. Heart racing. Breathing shallow. Skin tingling or sweating. Thoughts flying. Judgments stacking. It can feel like the world is closing in, or that we’re about to lose control entirely. But beneath all of this is a simple truth: We are reacting to a perceived threat.

And here's the twist: most of the time, there isn't actually a threat. At least not the kind that justifies a full-body alarm. The brain, shaped by past experiences, stress, or fear, misinterprets signals and flips the switch to “emergency.” This is the crisis response, and it’s incredibly human.

The Disconnect: Mind vs. Body

What makes the crisis response so destabilizing is that our mind and body often stop communicating in real time. Our body might be grounded in a safe space—on a couch, in a car, at work—but our mind is running laps through catastrophe. Or our body is reacting intensely, while the mind is foggy or spinning in confusion.

It’s as if our psyche is out-pacing the rest of us, dragging us into fear, while our body is left trying to catch up or protect us from something invisible.

I’ve always found it strange we call this a panic attack. If there’s an attack at all, it’s often on ourselves.

A Common Experience; A Personal Reaction

Everyone experiences the crisis response differently. For some, it's a wave of dizziness and dread. For others, it’s chest tightness, blurred vision, or numbness in the limbs. Some experience cognitive distortions—catastrophic thoughts, self-blame, or looping fears.

All of this stems from the same source: the nervous system perceives danger and throws every lever it has to survive.

But just because your body is reacting doesn’t mean you’re actually in danger.

The Tool: "Is This An Emergency?"

This is where we bring in the Tool of Self Awareness. Self awareness doesn’t mean diving deep into your past in the middle of a panic. It means stepping back just enough to notice what's happening and give yourself an anchor.

One of the simplest and most effective tools I offer clients is this:

Say out loud, “Is this an emergency?”

Sounds simple, maybe even a little silly. But the effectiveness is in the mechanics:

1. The mind has to give the body the instruction to speak. That alone creates a moment of alignment.

   
   

2. Then the mind gets to consider the question.

   
   

In most cases, the answer is no. No, this is not a true emergency. I am not in immediate danger. I am safe, though my system is misfiring.

This is not the time for deep introspection. This is a brief, one-step scan of risk. You are simply checking in with reality. And reality, more often than not, says: You’re OK.

The Key: You Must Say It Out Loud

Here’s the thing, I’ve heard many people say they feel foolish verbalizing the question. It can feel awkward or unnatural to speak into the air, especially if you're in public.

But here's what I caution: without saying it out loud, the tool does not work.

You need to hear it. Your body needs to feel it come through your breath. This is how mind and body reconnect.

Who cares if it feels goofy? If the tool brings relief, even a little, it’s worth it. This is not about looking polished or composed for others. This is about putting your needs first and offering yourself a way forward in the middle of a storm.

The Way Forward

The crisis response doesn’t mean you’re weak, broken, or failing. It means your system is trying to help, it’s just overreaching. By using the Tool of Self Awareness, and by practicing the simple act of asking “Is this an emergency?” you invite yourself back into balance.

Not perfectly. Not instantly. But forward.

You deserve that kind of care. Even from yourself. Especially from yourself.

Chris Lauzon, LICSW

Therapist

Boston, Massachusetts