Skapa en krisplan för stress - Så gör du

Create a crisis plan for stress - How to do it

It is easy to end up in the "stress tunnel" - although we intend to live a more balanced life. With a crisis plan to turn to, you can get out of the stress faster.

Are you in the "stress tunnel"?

When we get really stressed, we get tunnel vision. We begin to lose the cognitive functions of planning, discipline and the ability to see the big picture.

We normally lose these abilities gradually during a normal day. But if we are stressed, we may not even have access to them in the morning.

We also become very reactive and opt out of tasks that contain resistance. Not least, we easily prioritize away what we really need most - taking care of ourselves.

Good habits such as breaks and exercise disappear, and we prefer to eat fast food and carbohydrates.

Map the causes of the symptoms

It is important not only to treat the symptoms but also to understand the cause behind. To not only take an Ipren when we have a headache, but also find out what caused the headache.

We can do that by, after such an event, taking the time to think back and preferably write down what happened.

What are your early signs?

It is important that we pay attention to early signals that we are entering the stress tunnel. Because the sooner we do it, before we're too far into the tunnel, the easier it is to break the pattern.

For example: When I skip lunch, cancel exercise, don't have time to call my parents, and snap at my partner.

Write down your actions

No matter how much we try to avoid ending up in the "stress tunnel", we do it between laps. Then it can be good to have your own crisis plan to use. A good way is to write down exactly what you are going to do when you do get stressed. Here are some suggestions:

  • Physical movement

From a campfire to a long walk or a workout. Physical activity oxygenates the body and helps it relax.

  • Deep breathing

Kicks off the parasympathetic system and lowers the heart rate. The "feel good hormone" oxytocin is secreted, stress hormones decrease and digestion starts.

  • Suggest a break

Very good if you are with others.

  • Do something you feel good about

What other habits make you feel good? Feel free to list them to be able to use them when the stress becomes too much. • Tell someone how you feel Meaningful, social contact is fundamental to our well-being.


  1. List what triggers your stress/crisis situation.
  1. Identify your early warning signs - please write them down.
  1. Create your action plan! Write down things you need to do to get back on track. Keep the emergency plan readily available so you know where it is when you need it. Why not in the mobile's notes?

Written by SustainChange

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