Emergency Mentality: Are You Always in Crisis?
Have you ever noticed that some people are always in emergency mode? Maybe it’s you? Perhaps it feels like there is always an urgent story that needs immediate attention? And after one emergency is resolved, another one inevitably appears?
I am convinced there is an emergency mentality. While I wouldn’t go so far as to say that accidents, mishaps, and trouble are attracted to these individuals, there is a way of acting in the world that seems to attract these situations.
Some people in emergency mode are convinced they love it—the heightened excitement, the busyness, the feeling of urgency. Others feel worn down by the drama and lack of peace. There are numerous theories that explain this pattern, and each explanation gives us clues to how to unpack it and find a more moderate and less stressful way to live.
Cognitive Appraisal and Stress Response
Cognitive Appraisal suggests that the way we evaluate and interpret stressors significantly impacts our stress response. Individuals who perceive situations as threatening or overwhelming are more likely to experience high levels of stress and anxiety. This perception can turn everyday challenges into perceived emergencies. (The reframing of stimuli and experiences, called cognitive reappraisal, has been found "one of the most effective strategies for emotion regulation).
Maybe it’s that everything is perceived as a big deal and requires an immediate response. For example, a parent who treats every minor mishap—like a spilled drink or a missed homework assignment—as a major catastrophe might inadvertently teach their children to respond to minor stressors with panic and urgency.
Panic Decision-Making and the Prefrontal Cortex
The feeling of a rigid and urgent reaction can create the sensation of an emergency and lead to future crises due to a lack of calm in decision-making. Panic decision-making happens when decisions are made under extreme stress or urgency; they tend to be less rational and more prone to error. Research published in The Journal of Neuroscience explains how anxiety works to disengage the part of the brain that is essential for making good decisions. The area is the prefrontal cortex (PFC), at the front of the brain, and it is the area that brings flexibility into decision-making. It is the part of the brain that gets involved in weighing up consequences, planning, and processing thoughts in a logical, rational way. It helps to take the emotional steam out of a decision by calming the amygdala, the part of the brain that runs on instinct, impulse and raw emotion (such as fear).
For instance, an executive who frequently makes hasty decisions during crises without thoroughly evaluating options might solve the immediate problem but create longer-term issues. This can lead to a cycle of crisis management rather than strategic problem-solving.
The Fight-or-Flight Response and Everyday Problems
For some, high levels of anxiety can trigger an exaggerated response to everyday problems. The fight-or-flight response, a physiological reaction to perceived danger, becomes activated not only in real emergencies but also in routine stressful situations. This constant state of alertness can lead to burnout and a perpetual sense of crisis.
Consider the friend who constantly texts about their latest crisis: the car broke down, the boss is being unreasonable, or their pet is sick again. Their life seems like a never-ending series of urgent situations. This pattern isn't just a string of bad luck—it's a reflection of an emergency mentality.
Locus of Control and Cognitive-Behavioral Theory
Julian Rotter’s theory of locus of control is relevant here. Individuals with an external locus of control believe that their lives are controlled by external factors beyond their control, leading to a sense of helplessness and frequent crises. Conversely, those with an internal locus of control feel more in command of their fate and are likely to handle challenges more calmly and effectively.
Cognitive-behavioral theory suggests that how we perceive and interpret events affects our emotional and behavioral responses. Those who view situations as catastrophic are more likely to react with panic and urgency. Cognitive distortions, such as magnification (blowing things out of proportion) and catastrophizing (expecting the worst possible outcome), can fuel an emergency mentality.
Finding Balance
Living in emergency mode is exhausting and unsustainable. By recognizing the patterns, underlying automatic reactions and core beliefs that contribute to this mentality, we can begin to make changes that promote a more peaceful and balanced way of life. Developing the skills to manage stress and respond to challenges with composure can lead to healthier relationships, improved productivity, and overall well-being.
The first step is always noticing a pattern!
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