From one crisis to the next - and still keep going?!

Climate crisis – Corona – War in Ukraine

I can't take it anymore!" many would like to shout right now.

For we are tired, fears of the future weigh heavily on us, and now, just at the moment when the pandemic seems to be improving, the war in Ukraine has broken out. How can I manage to keep going in this situation, adjust my priorities well, and experience my self-efficacy and find meaning in it?

We are experiencing the current crisis from very personal and therefore different perspectives:

• Colleagues who take intensive care of family members in Ukraine and compatriots who have fled to them day and night
• Leaders whose teams include people of Ukrainian or Russian origin struggling with their thoughts and emotions, while colleagues seek a new, positive way of interacting with one another.
• Entrepreneurs who are currently focusing their professional expertise on organizing aid in Ukraine
• Volunteers who take in refugees at their home
• People who show their stance at demonstrations or vigils and with donations, yet struggle with their helplessness.

These examples show that crises not only have a very concrete impact on the individual person but also on their environment. This is because the energies of the affected colleagues in the team are understandably tied up by intense activities and emotions—and at the same time, their absence must be compensated for in everyday work by others, who are also highly stressed due to the pandemic.

The entrepreneur continues to bear responsibility for his company and employees, even as he throws himself into organizing a relief convoy with all his might. This not only creates individual concern but also has a strong impact on the entire system. Times of crisis push us all out of our comfort zone: we did not order them, and they will not pass without leaving a trace.

The good news is: The history of humanity has excellently prepared us as a species for such times of crisis.

For even in ancient times, we learned to deal with the VUKA factors: Dealing with volatility, uncertainty, complexity, and ambiguity:

Wild populations and weather were subject to short, volatile fluctuations, making hunting success and nutrition uncertain. Complex interactions hang like the course of the stars or migrations of wildlife or the ambiguous Ver had to be interpreted and managed to survive.

These constant challenges have developed our mental ability for resilience. We are, therefore, able not only to master difficult life situations without lasting impairment but, in the best case, also to learn from them.

How can I experience self-efficacy in the current situation, ideally even find meaning and develop skills?

• Looking My Fear in the Eye

Fear is a powerful driver that originally ensures we immediately leave the danger zone. If escape is not possible, fear gives us the energy to fight (Flight or Fight). Thus, this feeling enables us to achieve - originally life-saving - peak performances. To support us in this struggle for survival, our brain has stored experiences for "helpful" reactions that create images of a possible future – ideally generating options for action, but often also a not very helpful carousel of thoughts.

• Constructive thoughts and actions stop the carousel of thoughts and lead to self-efficacy.

In difficult times, it helps to remember familiar routines and what has always been personally beneficial to me.

Tip: In quiet moments or in the course of working together during crisis times, note down three personal strengthening routines as anchors for difficult times. Because in the stress of the crisis, I might not remember my sources of strength, but I will certainly remember the map where I can look them up!

Just take the time now, write down your three personal sources of strength, and put one of them into action today!

Do you need ideas for your list? Then you're sure to find a starting point here:

• What routines give you security in your life?

• What always makes you feel good personally?

Remember: A dose of self-care increases your self-efficacy!

Examples might include: regular exercise, if possible in the fresh air; sports; paying attention to breathing and singing; regular breaks for meditation or prayers.

• Media consumption pr stop doomscrolling, reduce channels, use reputable media, set time limits

• Take a stand m via vigils, demonstrations, discussions, social media, politics

• Actively help d By donating, offering accommodation, volunteering as a guide

• Supportive Exchange seeking out trusted people, for example with family and friends, helper supervision, psychosocial counseling, coaching

• Distraction and humor: During times of crisis, we need relief through distraction. It doesn't help anyone if we weaken ourselves by constantly staying mentally in the center of the crisis. So, do something that brings you joy and thereby return to your tasks strengthened. Just as important is laughter in times of crisis, because humor provides a much-needed breather as a brief relaxation.

• What is stable and good in your life?

A wonderful routine to draw attention to is a gratitude journal in which you record achievements and gifts.

Tip: It's best to attach the card with your notes in a highly visible place. As soon as the "I can't take it anymore!" signals you as an important alarm, simply implement one of your new routines.

• Meaning in Life – Meaning in Crisis?

These new routines, just like a new experience of self-efficacy, personal strength, and newly discovered abilities, not only give you the opportunity to develop meaning out of the crisis but also learning successes and insights for the future. At the same time, give yourself friendly appreciation for all the big and small steps you take daily to cope with the crisis situation, and remain hopeful!

Hope is not the conviction that something will turn out well, but the certainty that something makes sense, regardless of how it turns out." Vaclav Havel

Text: famPLUS cooperation partner Ms. Anna Basse

FamPLUS - Competent in Inner Strength.