Guide · First steps

Staying calm and keeping morale up

Fear is normal in an emergency. It can sharpen you, but unchecked panic leads to rushed, risky decisions. Your state of mind is one of your most important survival tools.

When panic hits

1. Stop moving. Sit down if it's safe to.
2. Breathe slowly. Breathe in through your nose for a count of four, hold for four, breathe out for four to six, then hold for four. Repeat for a couple of minutes. A long, slow breath out is what calms your body down.
3. Notice where you are. Name five things you can see, four you can hear, three you can touch. This pulls your mind back to the present.
4. Talk to yourself kindly. Say it out loud if it helps: "I'm OK right now. I'll take this one step at a time."

Keep busy with small tasks

A clear job is the best cure for worry. Break big problems into small, doable steps: gather ten armfuls of wood, fill one bottle, clear one patch of ground. Ticking off small wins builds confidence.

Look after your body

• Stay warm and dry. Being cold drags your mood down fast.
• Drink water and eat something if you can. Low blood sugar makes people irritable and gloomy.
• Rest when you can. Tiredness magnifies fear.

Make a routine

Set times for checking your signal, collecting water, eating and sleeping. Routine gives the day a shape and makes waiting easier to bear. If you have pencil and paper, keep a simple log.

In a group

• Agree on one person to make final decisions, but listen to everyone.
• Give everyone a role, including children. Feeling useful helps.
• Keep talking. Share plans so nobody is left guessing.
• Watch for anyone going quiet or withdrawn, and check on them.
• Humour, stories and songs genuinely help. Don't feel guilty for laughing.

Hold on to hope

People survive remarkable situations largely because they refuse to give up. Think about the people you'll see again and what you'll do when you get home. Remind yourself that rescuers are trained to find people, and that every hour you look after yourself is an hour closer to help arriving.

When someone else panics

Speak slowly and calmly. Get down to their level. Give them a simple task and breathe slowly with them. Don't argue or tell them to calm down — show them how instead.

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