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When stress takes over: STOP, priorities, psychological first aid, news diet and daily structure

What helps in a crisis when stress takes over – in me or in others?

Five self-help and lay approaches compared: the short STOP sequence, fixed priorities and turnaround points, psychological first aid for others, a deliberate news diet, and sleep and daily structure in long crises. This is not therapy and not a diagnosis. With thoughts of suicide or self-harm, danger to others or complete loss of control, call the emergency number (112 in the EU) or a local crisis line at once.

Starting situation
Legend
Select methods to compare side by sideMethodWorks within minutesFor yourselfFor others or the groupHelps over days and weeksUsable without preparation
STOP: from shock to the next step in secondsYesYesPartlyPartlyYes
Good decisions under pressure: priorities and thinking trapsDependsYesPartlyPartlyNo
Psychological first aid for lay helpers: look, listen, linkPartlyNoYesPartlyPartly
Limiting information overload: a conscious news dietNoYesPartlyYesYes
Sleep and daily structure in prolonged crisesNoYesYesYesYes

Legend:● Yes◐ Partly◇ Depends○ No* = note available

STOP: from shock to the next step in seconds

Effort:
One to three minutes
Needs:
Nothing but a short moment without immediate danger
  • Works within minutesYes
  • For yourselfYes
  • For others or the groupPartly

    Easy to pass on, for example as calm guidance.

  • Helps over days and weeksPartly

    Repeatable at any time, but does not resolve ongoing strain.

  • Usable without preparationYes

    Easy to remember; it works better if practised beforehand.

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Good decisions under pressure: priorities and thinking traps

Effort:
Plan in advance, under pressure only check
Needs:
Priority list, turnaround and trigger points set in advance
  • Works within minutesDepends

    Fast if limits were set beforehand.

  • For yourselfYes
  • For others or the groupPartly

    Helps groups, but requires discipline when the group wants otherwise.

  • Helps over days and weeksPartly
  • Usable without preparationNo

    Works best with priorities set calmly in advance.

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Psychological first aid for lay helpers: look, listen, link

Effort:
Time and attention
Needs:
A safe place, calm, information about sources of help
  • Works within minutesPartly

    Can start at once, but needs time for listening and linking.

  • For yourselfNo

    Aimed at others; helpers should also look after themselves.

  • For others or the groupYes
  • Helps over days and weeksPartly

    First support; link to professional help for persistent severe reactions.

  • Usable without preparationPartly

    Learnable by lay people; prior knowledge helps.

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Limiting information overload: a conscious news diet

Effort:
Low, needs consistency
Needs:
Fixed information times, a few reliable sources, warning app stays active
  • Works within minutesNo

    Works over hours and days.

  • For yourselfYes
  • For others or the groupPartly

    Shared news times can help a whole household.

  • Helps over days and weeksYes
  • Usable without preparationYes
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Sleep and daily structure in prolonged crises

Effort:
Moderate – agreements in the group
Needs:
Fixed rest times, watch and rest shifts, daylight and movement
  • Works within minutesNo
  • For yourselfYes
  • For others or the groupYes

    Shifts spread the burden across the group.

  • Helps over days and weeksYes

    Designed for this.

  • Usable without preparationYes

    Hard to implement in crowded, noisy shelters.

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