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How can you use time management to recover from a critical incident?

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A critical incident is a sudden, unexpected, or traumatic event that can cause intense emotional and physical reactions. It can be anything from a natural disaster, a violent crime, a serious accident, or a death of a loved one. While everyone reacts differently to such events, some common responses include shock, fear, anger, guilt, sadness, or numbness. These reactions can interfere with your normal functioning and well-being, and may last for days, weeks, or even months.

However, there are ways to cope with the aftermath of a critical incident and recover from its effects. One of them is to use time management skills to help you regain a sense of control, stability, and balance in your life. Time management is not only about planning and organizing your tasks and activities, but also about prioritizing your needs, setting boundaries, and making space for self-care. Here are some tips on how to use time management to recover from a critical incident.

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1 Assess your situation

The first step is to assess your current situation and identify what you need to do, what you can do, and what you can delegate or postpone. You may have to deal with some urgent or important matters, such as contacting your family, friends, or support network, seeking medical or psychological help, reporting the incident, or securing your safety. However, you may also have some non-urgent or non-essential tasks, such as work projects, household chores, or social obligations, that can wait or be done by someone else. Be realistic and flexible about what you can accomplish in a given time, and don't be afraid to ask for help or say no when you need to.

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Alexis Llewellyn Dunbar, Ph.D.

Licensed Psychologist & Owner Katy Center for Psychology & Counseling Services
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In the days immediately following a critical event, paying particular attention to your instrumental and basic needs such as hydration, nutrition, sleep, rest, social support, and body movement can be useful in allowing yourself to psychologically adjust and process the event.

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2 Create a routine

The second step is to create a routine that can help you restore some normalcy and structure in your life. A routine can provide you with a sense of direction, purpose, and predictability, as well as reduce stress and anxiety. Try to follow a regular schedule of waking up, sleeping, eating, working, and relaxing, and stick to it as much as possible. However, don't be too rigid or strict with yourself, and allow some room for adjustments or changes depending on your mood, energy, and circumstances. Remember that your routine is meant to serve you, not to constrain you.

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Monique Mendoza, PhD

Leader in Workplace Violence Prevention | Consultant | Strategic Partner to organizations who are ready to reimagine employee safety without fear, stigma, or scare tactics.
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Utilizing phone reminders and alarms can be helpful tools for maintaining a routine following a critical incident. These tools can offer beneficial reminders of when to step away from your phone, when to move your body, and when to get the rest you need.

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3 Make time for self-care

The third step is to make time for self-care activities that can help you cope with your emotions, heal your wounds, and recharge your batteries. Self-care is not selfish or indulgent, but essential for your recovery and well-being. It can include anything that makes you feel good, calm, or happy, such as reading, listening to music, meditating, exercising, journaling, or spending time with your loved ones. Try to carve out some time every day for yourself, even if it's just a few minutes, and do something that nourishes your body, mind, or soul.

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Oliver Sill
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Establishing a mourning routine that you follow most of the time (5-6 days out of 7) can be very helpful to ensure enough time for yourself. As a single raising parent of two young children, I found this particularly helpful. Most of the time I have only a vague idea of what the day will bring along, once my kids open their eyes in the morning. Juggling work and family obligations, it is next to impossible for me to find personal time during the day. Hence, I resorted to getting up early - usually between 4:30 and 5:00 am - to start the day with a light workout and meditation. This allows me to center and take on the day’s challenges much better prepared. Further, I tend to tackle unforeseen events much calmer this way.

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4 Review and revise

The fourth step is to review and revise your time management plan regularly and see if it works for you. You may find that some things are easier or harder than you expected, or that your needs or priorities change over time. Be open and flexible to feedback and learning, and don't be afraid to make changes or improvements as you go along. You may also want to celebrate your achievements and progress, no matter how small or big, and acknowledge your efforts and resilience.

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5 Seek support

The fifth step is to seek support from others who can help you cope with your situation and offer you guidance, comfort, or assistance. You don't have to go through this alone, and you may benefit from the perspective, experience, or expertise of others who have been in your shoes or who can empathize with you. You may reach out to your family, friends, colleagues, or community members, or seek professional help from a counselor, therapist, or coach. You may also join a support group, a peer network, or an online forum where you can share your feelings, thoughts, or challenges with others who understand what you are going through.

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6 Be patient and compassionate

The sixth and final step is to be patient and compassionate with yourself and your recovery process. Recovering from a critical incident is not a linear or predictable process, and it may take longer or shorter than you expect. You may experience ups and downs, setbacks and breakthroughs, and moments of clarity and confusion. Don't judge yourself harshly or compare yourself to others, and don't pressure yourself to move on or get over it. Instead, accept your feelings and reactions as normal and valid, and treat yourself with kindness and respect. Remember that you are doing the best you can, and that you have the strength and resources to overcome this challenge.

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Oliver Sill
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Judgment comes fast in the business world - very often in a harsh manner that seems “unjustified” from a recipient’s perspective. In order to develop compassion for oneself and others you should think of the “invisible backpack” filled with thoughts and emotions. As this backpack has a large impact on work performance, we should be more forgiving to ourselves and others. One exercise I found helpful is: Before bedtime, reflect upon your day with the following guiding questions: - what did I do well? - where did I miss the goal? - who did I judge too quickly? (in thought or speech) Clap yourself on the shoulder for the first, forgive yourself for the second and remind yourself that we are all human beings for the third point.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Claire M. Schwartz

Grief Coach ? Trauma Healing Expert ? Grief & Trauma Recovery Strategist ? Trauma Management Consultant ? Author ? Speaker ? DeMystifying & DeStigmatizing Grief & Trauma Healing for Individuals, Families & Organizations
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The above suggestions might be practical, but people can become so numb that they can’t manage these at all. One’s sense of time and how it passes can go completely out the window. Simple mechanical tasks can be impossible. When my mother died., I couldn't sleep due to nightmares, so I tried staying up all night and sleeping during the day. I couldn't work. I forgot how to drive. I drank too much. Navigating my way clear of that took months. I was very fortunate that I had resources for counseling and to cover my expenses - most people do not. Most are forced back to work much too soon & suffer enormously because of it. Getting the right kind of guidance is vital. I didn't find my way out of that on my own, and neither should anyone else.

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How can you use time management to recover from a critical incident?

1

2

3

4

5

6

7

1 Assess your situation

2 Create a routine

3 Make time for self-care

4 Review and revise

5 Seek support

6 Be patient and compassionate

7 Here’s what else to consider

Stress Management

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How can you use time management to recover from a critical incident?

1

2

3

4

5

6

7

1 Assess your situation

2 Create a routine

3 Make time for self-care

4 Review and revise

5 Seek support

6 Be patient and compassionate

7 Here’s what else to consider

Stress Management

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