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How to Overcome a Psychological Crisis

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A psychological crisis can happen at any age and under any circumstances, usually when a person is separated from their community or loved ones. This situation is often terrifying, no matter what the circumstances. Our sense of self is crucial to living a happy life, and when that gets in the way, things can be terrible. Knowing how to regain confidence in yourself will help you overcome the psychological crisis and find happiness.

Get to know yourself

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Image titled Respve an Identity Crisis Step 1

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Explore personality. Personality outbursts often occur during puberty. Many teenagers in this stage experiment with different personalities and values than what their parents taught them when they were young. This is an important part of growing up, and without this explosion, an adult would run the risk of missing a carefully chosen identity. [1] If you’ve never had a personality explosion, do it now. This will be an important step towards resolving the psychological crisis.

  • Think about the qualities and characteristics that make you who you are. [2]
  • Consider your values. What is most important to you? What principles do you live by? How were they formed, and who influenced your adoption of those values? [3]
  • Assess whether those qualities and values change in each life stage, or remain roughly the same? Whether they change or not, consider why. [4]
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Image titled Respve an Identity Crisis Step 2

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Identify what holds you back. Sometimes, people feel like they’re drifting. When you feel this way, determine what is holding you back from your daily life. [5] For many people, what holds them back is their relationships with others. Friends, relatives, co-workers, and lovers form a web of relationships that we choose to be with.

  • Think about the relationships that mean the most to you. How have those relationships affected you? Do they make you better or worse? [6]
  • Now think about why those relationships are important to you. Why are you with those people? [7]
  • If the relationship isn’t holding you back, think about why. Are you someone who doesn’t need intimacy with others? Is that what you like about yourself or do you want to change that?
  • Ask yourself if you would be like this without those relationships.
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Image titled Respve an Identity Crisis Step 3

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Consider preferences. In addition to relationships, hobbies are what hold people back to reality. Whether you realize it or not, relationships and hobbies often take up all of your free time outside of school and work. You can choose interests based on your own personality and identity, but it is also possible that your perception of yourself is shaped by that preference. Either way, they play an important role in determining who you really are. [8]

  • Think about how you spend your free time. What hobbies do you spend the most time and energy on?
  • Now consider why those interests are important to you? Do you still have those hobbies? Have they created your personality since you were young, or have they just formed? What was the original reason you had those hobbies?
  • Honestly ask yourself, would you be where you are today without those hobbies?
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Image titled Respve an Identity Crisis Step 4

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Visualize yourself at your best in the future. One way to feel more secure about yourself and more confident in the role model you want to be is to practice visualizing yourself in the future. This exercise will require you to look at yourself in the present, then visualize and write about the best version of yourself in the future – the version you are truly capable of becoming. [9]

  • Take 20 minutes to practice this visualization exercise. [10]
  • Imagining your life in the near future, you should also focus on specific aspects of your life. [11]
  • Write down the details you imagine. [12]
  • Think about how to make your fantasy about yourself come true. Remember the future you imagined when you felt stuck or lost, and use it to focus yourself. [13]

Recovering from loss or change

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Image titled Respve an Identity Crisis Step 5

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Re-evaluate life. Loss or change can be devastating, but they also provide new opportunities to re-evaluate ourselves and what we’re doing. It is possible that your goals and dreams are different than they were 5 or 10 years ago, and you may not realize it due to habits and circumstances. [14]

  • Whenever you experience loss or sudden change, see it as an opportunity to reevaluate your life. Many people see the death of a loved one as a wake-up call to do things differently, or to stop procrastinating on a long-term goal. Losing a job is also an awakening that brings more happiness and satisfaction. [15]
  • Ask yourself if your current goals and personal values are still the same. If not, find ways to bring new goals and values to life. [16]
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Image titled Respve an Identity Crisis Step 6

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Be open to change. Many people are very afraid of change, especially big changes that affect their lives. But change isn’t always bad – in fact, it’s normal and healthy for circumstances to change. Many experts recommend that people who are going through change learn to adapt and adjust to their identity rather than resisting inevitable change. [17]

  • Ask yourself if in 10 or 20 years you will regret not taking the opportunity to try something new or act differently. [18]
  • Allow yourself to go through the process of self-discovery. Identify what you most want in life, and find ways to achieve that goal with who you are now. [19]
  • When envisioning your future self, don’t forget that that person is still you. Don’t expect to be someone else. Instead, think: experience will make you wiser than you are now, without taking you away from who you are. [20]
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Image titled Respve an Identity Crisis Step 7

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Explore your options. Some people who have been subject to staff reductions or layoffs may experience a psychological crisis, not knowing what to do or where to start over. Some experts advise that the best thing you can do after losing a job you love is to explore other options, finding ways to do the same work in a different context. [21]

  • Consider freelance work in your industry. This may not be the ideal position, but it will allow you to continue working in a profession you love, and it can help you gain a new perspective on your goals. [22]
  • Try connecting with others. Some jobs are advertised only within the company. Therefore, connecting with people in the same industry can give you a big advantage. It will open doors to new opportunities for you, and help you feel like you still belong in a community of like-minded people. [23]
  • Develop new habits to achieve your goals. Repeating what you’ve been doing for years will probably not help on the new path, so try to make the necessary changes. [24]
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Find a sense of purpose

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Image titled Respve an Identity Crisis Step 8

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Live by your values. The values you follow define who you are. They help shape your personality in so many ways. One of the easiest ways to find a sense of purpose is to always be specific about the values you hold dear. [25]

  • If kindness and devotion are part of your values, find ways to do kind and conscientious things every day,
  • If it is a religion, practice it regularly.
  • If it’s a sense of community, get to know your neighbors and try to get together every month.
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Image titled Respve an Identity Crisis Step 9

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Do what you’re passionate about. If you are passionate about your work, that will make you happy in life. If you’re not passionate about your work, that’s okay – you just have to find something you enjoy, outside of work. Being passionate about something can help you feel more fulfilled and feel better about your purpose. [26]

  • Start doing what you enjoy and make you happy (as long as it’s safe and legal). There’s no reason not to do what you love. Many people have found a way to turn their passion into independent work. It will take a lot of effort, but first, you have to make time to do what makes you happy. [27]
  • If you’re not passionate about anything right now, try to figure something out. Look in your values for inspiration to do interesting things. Or you could take up a new hobby. Learn to play an instrument, take instructional classes, or head to a craft store to ask the salesperson for suggestions on simple items.
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Image titled Respve an Identity Crisis Step 10

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Go out. Many people find spending time outdoors gives them a sense of purpose and fulfillment. There are nature-based psychotherapy and outdoor activities, such as hiking and camping, to help people overcome psychological problems and addictions. [28]

  • Find parks and trails dedicated to hiking online. Make sure you always follow safety measures and bring others with you if you are new to this place or activity.
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Image titled Respve an Identity Crisis Step 11

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Explore the spiritual world. Religion isn’t for everyone, and that doesn’t necessarily give you a sense of purpose either. However, some people find that their faith and religious community can help them feel connected to something outside of themselves. [29] Even spiritually-based activities such as meditation and mindfulness have positive effects on mental health. [30]

  • Meditate to focus more. Keep an intention in mind, e.g. focus yourself or seek out a sense of self/purpose. Then, focus on your breath, ignoring any thoughts that come to your mind. Breathe through your nose and focus on how you feel as you breathe. Just meditate for as long as you feel comfortable, later on, you can gradually increase the time of meditation. [31]
  • Find and read online about the different religions of the world. Each faith has its own values and beliefs, some of which may align with yours.
  • Chat with religious friends or relatives. They are knowledgeable and can help you discover the practices and beliefs of different religions, if that’s what you’re interested in.
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Strengthen your sense of identity

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Image titled Respve an Identity Crisis Step 12

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Improve relationship. Friends, family and lovers are the most stable foundation for many people. Having a strong connection with family or friends can help you feel more secure about your identity through a sense of belonging. [32]

  • Call or email friends and/or relatives. Contact people you see often and people you meet only occasionally.
  • Let your friends and family know that you care about them, and say you want to spend more time with them.
  • Plan a coffee, meal, movie, drink, or adventure together. Taking the time and effort to build stronger relationships will help you feel happier and more confident. [33]
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Image titled Respve an Identity Crisis Step 13

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Find a way to grow up. Whether you find more satisfaction and growth in reaching out to religion, sport, philosophy, art, travel, or another passion, always pursue what’s important to you. Let yourself be honed and transformed by passion by opening your heart. Know that what you love is worth doing, and find a way to do it daily or weekly. [34]
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    Image titled Respve an Identity Crisis Step 14

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    Efforts to rise. A great way to get a stronger sense of purpose is to find ways to gain more praise and accomplishment in your career. Whatever you do, if you do well and work hard, you will be well compensated. Of course, in life, there are more interesting things than work, but work will add value to us, making us feel like we have a purpose. [35]

    • If you don’t like your current job, find a way to change something. Some jobs require you to have a higher degree, others may match your current qualifications and experience. Finding a way to work in a profession you love will help you have a better sense of purpose and personal fulfillment.

    • A psychological crisis can happen at any age and under any circumstances, usually when a person is separated from their community or loved ones. This situation is often terrifying, no matter what the circumstances. Our sense of self is crucial to living a happy life, and when that gets in the way, things can be terrible. Knowing how to regain confidence in yourself will help you overcome the psychological crisis and find happiness.

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