Hoboken, New Jersey is a vibrant city known for its waterfront views, bustling streets, and tight-knit community. However, like any urban area, it is not immune to crises- whether it is flooding from heavy storms, power outages, or public transit disruptions. Being prepared and knowing how to navigate emergencies can make all the difference in staying safe and minimizing the impact on your daily life. By staying informed, planning ahead, and tapping into local resources, Hoboken residents can confidently handle unexpected challenges.
From emergency alerts to evacuation routes, having a solid plan in place is crucial. Hoboken’s geography makes it particularly susceptible to flooding and, with its dense population, transit delays and power outages can quickly escalate into major disruptions. In recent years, the community has also endured deeply unsettling events, including multiple building lockdowns due to active threats requiring SWAT intervention, as well as a frightening school incident where a student threatened violence, forcing children and parents to endure repeated lockdowns. In this guide, we will cover five essential ways to stay ahead of potential crises, ensuring that you and your loved ones remain safe and mentally resilient no matter what comes your way.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is crisis counseling?
Crisis counseling is a short-term, immediate form of emotional support aimed at helping you cope with the intense emotional impact of a traumatic event. The goal of crisis counseling is to provide psychological first aid, assisting you in managing their initial reactions, reducing stress, and promoting a sense of stability in the face of crisis. Read our blog “Everything You Need to Know About Stress Management Therapy.”
This type of counseling differs from traditional therapy since it is focused on providing quick relief and helping you regain emotional balance rather than addressing long-term mental health issues. It is typically used in response to sudden, traumatic events such as natural disasters, violent incidents, accidents, or the death of a loved one.
What are some examples of crises in Hoboken, New Jersey?
Hurricane Sandy
Active shooter and lockdown situations
School threats and lockdowns
Death of a student
Transit disruptions and strikes (Check out our blog “Navigating Train and Subway Anxiety: A Commuter’s Guide from Hoboken and Jersey City to New York City”)
The core of crisis counseling is offering validation and creating a safe, supportive environment for you to express your feelings. At Anchor Therapy, we have crisis counselors who use active listening to understand your emotional experiences, offering reassurance and a non-judgmental space for you to process their emotions. They also provide practical coping strategies, helping individuals regain a sense of control and reduce feelings of helplessness.
What are examples of healthy coping skills?
Breathing exercises (Read our blog “5 Breathwork Exercises to Decrease Anxiety”)
Grounding techniques
Mindfulness (Our blog “5 Places to Practice Mindfulness in Hoboken, NJ” is a must-read)
Meditation (Check out our blog “How Meditation Can Lead to Stress Reduction”)
Exercise (Read our blog “5 Ways Exercise Benefits Your Mental Health”)
Journaling (View our blog “Is Journaling Good for Your Mental Health?”)
Talking to someone you trust
Engaging in hobbies
Practicing self-care (Read our blog “The 8 Forms of Self-Care and How You Can Practice Them”)
Setting boundaries (View our blog “6 Ways to Set Boundaries & Enforce Them”)
In many cases, crisis counseling is delivered in community settings, such as schools, community centers, or local churches, particularly after traumatic events like school lockdowns, mass shootings, or natural disasters. For example, when a traumatic event like a violent threat or the unexpected death of a student occurs, schools often bring in counselors to help students, staff, and families navigate the emotional aftermath.
In addition to immediate emotional support, crisis counselors help individuals recognize the signs of distress that may indicate the need for longer-term mental health care. If necessary, a crisis counselor can refer individuals to mental health professionals, such as therapists at Anchor Therapy, for continued support. This referral process ensures that those who need extended help can access the resources they need to heal in the long run. Overall, crisis counseling plays an essential role in helping individuals and communities begin the healing process after a crisis, ensuring that emotional well-being is addressed quickly and effectively during difficult times.
What are the five stages of crisis counseling?
The five stages of crisis counseling provide a structured approach to helping people manage the emotional, psychological, and physical effects of a crisis. These stages are designed to guide crisis counselors and individuals through the process of coping, healing, and regaining stability after a traumatic or stressful event.
Here are the five stages of crisis counseling…
Stage 1: Establishing Rapport and Ensuring Safety
The primary goal in this stage is to create a trusting, safe environment where the individual feels comfortable sharing their thoughts and feelings.
When a person experiences a crisis, they may feel vulnerable, confused, or frightened. The counselor's first task is to establish a connection and provide emotional support. This involves actively listening, showing empathy, and reassuring the individual that they are in a safe, non-judgmental space. It is also crucial to assess the individual's immediate safety and determine if there is any ongoing danger. If there are safety concerns, they must be addressed immediately before proceeding to the next stages.
For example, in a school lockdown situation, a counselor might start by calmly talking to the students and staff, ensuring they are safe and that they understand the steps being taken to protect them.
Stage 2: Identifying the Crisis and Exploring the Person’s Perception
In this stage, the counselor helps the individual identify the specific crisis they are experiencing and understand their emotional response.
Once safety is ensured, the counselor encourages the individual to discuss the crisis. This involves exploring their perception of what happened and how they are emotionally reacting. By identifying the crisis and the person’s emotional state, counselors can better understand the specific trauma or stress that the individual is facing. It is important for counselors to help individuals express their feelings and thoughts without feeling rushed or dismissed. This stage helps clarify what aspects of the crisis are most distressing.
For instance, after a student threatens violence at school, a crisis counselor would listen to students, teachers, and parents to understand their perceptions of the event, whether it was a real threat or just a rumor, and how it impacted them emotionally.
Stage 3: Normalizing Reactions and Providing Education
The counselor helps the individual understand that their emotional reactions are normal responses to trauma and educates them on common reactions to crisis situations.
In the aftermath of a crisis, many people feel overwhelmed, confused, or even guilty. Crisis counselors normalize these reactions, reassuring the individual that their emotional responses are natural and valid. They may explain that shock, anger, sadness, or anxiety are common reactions to traumatic events. Providing education on how the body and mind typically respond to stress can help the individual feel less isolated in their experience. This stage is crucial for reducing feelings of shame or self-blame.
For example, if someone is feeling numb or disconnected after a traumatic event, a counselor might explain that such feelings are typical signs of emotional shock and that recovery often takes time.
For more information on healing from trauma, check out our blog “Everything You Need to Know About CBT for PTSD.”
Stage 4: Exploring Coping Mechanisms and Providing Support
The counselor helps the individual explore effective coping strategies and supports the development of a personalized plan for managing the aftermath of the crisis.
At this stage, the counselor focuses on empowering the individual by exploring the coping mechanisms they already use and introducing new, healthier strategies for managing stress and emotions. This might involve teaching relaxation techniques, encouraging physical activity, helping the individual find social support, or teaching problem-solving skills. The goal is to ensure that the individual feels equipped to handle the emotional and practical challenges they may face in the days and weeks following the crisis.
Stage 5: Developing a Plan for Future Action and Closure
The final stage involves creating a plan for the future, addressing long-term needs, and ensuring that the individual has a sense of closure and direction as they move forward.
In this stage, the counselor helps the individual consider next steps for both immediate and long-term recovery. This may involve creating a concrete action plan for rebuilding or addressing any ongoing issues related to the crisis. The counselor may also refer the individual to additional resources, such as therapy, community support groups, or financial assistance programs. The goal is to ensure that the person feels supported and has a sense of hope for the future. Closure is achieved by summarizing what was discussed and ensuring the person feels ready to move on with their healing journey.
For example, after a traumatic event like a school shooting, a counselor may help survivors and their families make plans for returning to school, connecting with ongoing therapy, and finding ways to stay connected with the support network.
These five stages of crisis counseling are designed to guide individuals through the emotional process of recovery, from the immediate aftermath of a crisis to long-term healing. By ensuring safety, normalizing reactions, exploring coping strategies, and developing a plan for the future, crisis counselors provide essential support in helping individuals regain stability and emotional well-being after a traumatic event.
5 Ways to Handle Crises in Hoboken, New Jersey
Navigating crises can be challenging, but there are effective strategies that can help you manage your emotional and psychological well-being during difficult times.
Here are five ways to navigate crises from a mental health professional:
1. Focus on Immediate Safety and Stabilization
The first and most important step in managing a crisis is ensuring that you or the person experiencing the crisis is safe. This involves assessing any immediate danger, whether physical or emotional, and taking steps to address it, such as removing oneself from a harmful situation or seeking help from a trusted person or emergency services. Once safety is assured, focus on creating a stable environment by minimizing external stressors and ensuring emotional support is available.
If you are feeling overwhelmed during a crisis, ask yourself, “Am I or anyone around me in immediate danger?” If the answer is yes, reach out for help immediately (e.g., calling a friend, family member, or emergency services).
2. Breathe and Ground Yourself
During a crisis, emotions can become intense, leading to feelings of panic, confusion, or dissociation. Psychotherapists often recommend grounding techniques to help manage these overwhelming emotions. One of the simplest and most effective methods is focusing on your breath. Deep breathing can activate the body’s relaxation response, helping to calm both the mind and nervous system. Another grounding technique is focusing on physical sensations, such as feeling your feet on the ground or noticing five things around you that you can see, hear, or touch.
Check out our blog “How to Manage A Panic Attack.”
3. Accept and Validate Your Emotions
A common therapeutic approach in crisis management is acknowledging and validating your emotions without judgment. It’s normal to feel a wide range of emotions during a crisis, including fear, anger, sadness, and confusion. You should feel encouraged to recognize and accept their feelings as valid rather than suppressing or criticizing them. Validation helps reduce shame and opens the door to healing.
Remind yourself, “It’s okay to feel this way. This situation is tough, and my feelings are a natural response to it.”
For more information, read our blog “How to Regulate Your Emotions.”
4. Reach Out for Support
Social support is crucial during a crisis. Whether you reach out to a trusted friend, family member, or a trauma therapist at Anchor Therapy, talking to someone who can offer support and understanding helps reduce isolation and emotional overwhelm. A psychotherapist may encourage you to express your emotions and share your experience with someone who is empathetic. Talking through the situation can provide relief and different perspectives on the crisis.
5. Develop a Plan for Moving Forward
After addressing the immediate crisis, it is important to work on developing a plan for moving forward. This might include creating small, achievable goals to regain a sense of control, practicing self-care, and ensuring that you have access to ongoing support, whether through therapy, self-help practices, or community resources. Setting up a plan helps you feel empowered to navigate the emotional aftermath of the crisis and take steps toward healing.
Break down the steps you need to take in the days or weeks ahead into small, manageable goals. For example, “Today, I will take a walk to clear my head” or “I will reach out to my therapist to schedule an appointment.”
These psychotherapist-backed tips offer practical strategies for managing a crisis with mindfulness and care. By focusing on safety, validating your emotions, reaching out for support, and developing a plan for recovery, you can effectively navigate through difficult times. The goal is to regain emotional stability and move through the crisis in a way that prioritizes both short-term relief and long-term healing.
In times of crisis, it is important to remember that you are not alone and help is available. By utilizing effective coping strategies and seeking support, you can navigate even the toughest situations.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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