Managing in a Crisis

4 Sessions

Crises—whether personal or global—can shake your sense of stability and overwhelm the tools you typically rely on to cope. What begins as acute stress can quickly turn into prolonged emotional strain, especially when the demands of the situation feel bigger than your resources. In times of uncertainty, it’s common for the mind to spiral into worst-case scenarios, fueling distress and making it harder to think clearly or make decisions.

Our Managing in a Crisis plan is a focused, four-session program designed to help you regain your footing. Using a combination of cognitive behavioral strategies, mindfulness, and resilience-building tools, this plan helps you manage immediate stress while building skills for future challenges. You’ll move through a series of key phases: stabilizing your emotional state, assessing the situation objectively, developing adaptive responses, and strengthening long-term resilience.

Each weekly session builds on the last, offering practical support for navigating whatever crisis you’re facing.

Sessions are delivered virtually, with limited in-person availability.

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In the midst of chaos, there is also opportunity. — Sun Tzu

This plan is for anyone facing a period of intense stress, uncertainty, or sudden change. Whether you’re dealing with personal loss, life disruption, or the emotional impact of global events, this approach can help you find steadier ground.

Common indicators for this plan include:

Overwhelming stress due to sudden life changes or unexpected events
Difficulty coping with loss or significant transitions
Anxiety about an uncertain future
Feeling stuck or paralyzed in the face of a crisis
Need for rapid adaptation to new circumstances
Struggle to maintain daily functioning during challenging times
Desire to build personal resilience and coping skills
Interest in finding meaning and growth opportunities within a crisis

Why you might choose this plan

What to expect

In-person, telehealth or both

How long does therapy take?

This short-term, skills-focused plan begins with calming the nervous system so you can move out of fight-or-flight mode and into a steadier place where problem-solving and perspective are possible. You’ll work with a therapist trained in crisis support to identify what matters most right now and begin making decisions that align with your values and strengths.

Over the course of four sessions, you’ll learn tools for managing stress, regulating emotions, and staying grounded even when things feel uncertain. You’ll also explore ways to adapt expectations, set realistic goals, and find meaning or growth—even during times of crisis. By the end, you’ll walk away with a personalized toolkit you can draw on whenever life throws you off course.

Therapy Lab clinicians hold advanced degrees in clinical psychology and related science-based clinical practices, with specific training in crisis intervention techniques. They have experience helping clients navigate a wide range of personal and collective crises, offering focused support and a safe space to process experiences and build resilience. By the conclusion of the four sessions, you'll be equipped with concrete tools to navigate your current situation and approach future challenges with greater confidence. To learn more, please see the resources below.

About Therapy Lab therapists

Folkman, S., & Moskowitz, J. T. (2000). Positive affect and the other side of coping. TheAmerican psychologist, 55(6), 647-654.
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Hobfoll, S. E., Watson, P., Bell, C. C., Bryant, R. A., Brymer, M. J., Friedman, M. J., ... & Ursano, R. J. (2007). Five essential elements of immediate and mid-term mass trauma intervention: Empirical evidence. Psychiatry: Interpersonal and Biological Processes, 70(4), 283-315.
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Southwick, S. M., & Charney, D. S. (2018). Resilience: The science of mastering life's greatest challenges (2nd ed.). Cambridge University Press.