Come Superare una Crisi Esistenziale – Passaggi Pratici

Commit now: choose three values to pursue within 48 hours and schedule one measurable micro-action per day (10–20 minutes) tied to each value. Write them in a single notebook and mark which values were last considered; if a value hasn’t been considered in 90 days, place it in a “test” column. Use pockets of otherwise wasted time (commute, lunch) for these micro-actions and set calendar reminders for accountability.

If persistent melancholy or a low-level malaise lasts more than two weeks, track incidence: count low days per month, note preceding activities and any relationship responses, then share that log with their clinician or a trusted contact. demarco suggests 150-word daily notes so patterns can be seen at a glance on a single site or app; although digital logs are searchable, paper entries reduce passive scrolling and help redirect attention.

If you feel lost or like you’re drowning in the past, perform a 30-minute audit: list five decisions that most changed your path and record where you went after each – which doors closed and which opened. For every line, pick one forward action to reduce rumination: call one person, submit one application, or volunteer four hours that week. choosing small, measurable bets converts vague worry into specific outcomes within 14 days.

Run two weekly experiments for 30 days to test options that could change their lives: one social (revive a relationship with a contact you respect) and one skill (complete four focused practice sessions). Measure outcomes – number of meaningful conversations, practice sessions completed, and mood score before and after – then compare against baseline to see what went from inert to active and decide the next path based on concrete evidence.

Identify 3 triggers and map them in a values journal

Pick the three most frequent triggers this week and record each entry with timestamp, intensity (0–10), situation, automatic thoughts, likely causes, and the single value most violated.

1. Identify precise triggers (days 1–7):

   • Log every trigger within 30 minutes of it happening; aim for at least 20 entries in week one to capture reliable patterns.
   • Label the trigger with a one-line descriptor (example: “team critique,” “partner late,” “news about success”). Use ones that recur at least twice.
   • Note immediate thoughts (word-for-word), emotions, body sensations, and a brief guess at causes (external event, sleep, hunger, memory).

2. Map each trigger to values and gaps:

   • Choose one primary value violated per entry from a fixed list: love, autonomy, competence, honesty, care, joy/joys, fairness.
   • Score mismatch 0–3: 0 = aligned, 1 = slight, 2 = clear mismatch, 3 = severe mismatch. Track average per trigger.
   • Under the value field, write a 10-word statement of what “living that value” looks like for you (e.g., love = “showing affection, saying thank you, being available”).

3. Translate mapping into immediate interventions:

   • For mismatch score 2–3, apply a two-minute grounding script (name 5 things you see, 4 you feel, 3 you hear) then list one behavioural micro-step that restores the value (call, apology, boundary, slow breathing).
   • Record whether the micro-step reduced intensity within 20 minutes (yes/no) and the resulting intensity number.
   • Avoid leaping to solutions; prioritize slow, reversible actions that preserve options and relationships (example: “ask for 10 minutes” rather than “quit”).

4. Weekly review and quantitative targets:

   • At week end, compute: frequency per trigger, mean intensity, mean mismatch score. Set targets: reduce frequency by 40% or intensity by 30% over six weeks for the top trigger.
   • Mark which triggers are relational (partner, married status, friends) vs situational (work, money). Note patterns: thoughts that include “not enough” predict higher mismatch scores.
   • Define one systemic change per trigger (communication script, schedule change, therapy session) and assign a deadline and accountable person.

5. Safety and when to seek external help:

   • If entries include persistent suicidal thoughts, write that explicitly in the journal and seek help immediately; calls to local crisis lines or emergency services are appropriate and helpful.
   • Document whether thoughts include intent or plan; if yes, contact emergency services or a trusted clinician right away; never minimize those notes.
   • Use the journal to share concrete examples with a clinician (dates, triggers, intensity) to speed up productive sessions rather than relying on vague recall.

6. Maintenance, resources and amplification:

   • Continue structured writing for 6 weeks: daily entries for two weeks, then 3× weekly. The ultimate goal is clear awareness that allows choice before reaction.
   • Listen to a relevant podcast episode (for example, one where Olsen and co-editor Barnard takes 20 minutes to discuss values mapping) as a model for concise framing and micro-actions.
   • Use the journal as an opportunity to record joys and moments of alignment (one line per day). Track increases in “happy” entries as an outcome metric.

Suggested journal template fields (copy each entry): Time | Trigger label | Intensity 0–10 | Thoughts | Emotion | Causes | Value | Mismatch 0–3 | Micro-step taken | Intensity after 20 min | Notes about relationships (married/partner) | Calls/contacts made.

Practice a 5-minute grounding routine to calm the mind and body

Set a 5-minute timer and follow this micro-protocol: inhale 4 seconds, hold 4 seconds, exhale 6 seconds for six cycles; then perform a 5-4-3-2-1 sensory scan; finish with progressive muscle release and one clear action sentence to resolve a pressing thought.

Exact 5-minute sequence (times and actions)

0:00–0:30 – sit with feet flat at home or at a desk, place hands on thighs, check baseline on a site heart-rate app or self-rate symptoms 0–10; 0:30–2:00 – paced breathing 4-4-6 for six cycles (if theyre short of breath reduce hold to 2s); 2:00–3:30 – 5-4-3-2-1: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste or imagine tasting; 3:30–4:30 – progressive release: tense then relax calves, thighs, abdomen, shoulders, hands, jaw (6–8s tension, full release); 4:30–5:00 – form one sentence that redirects the recurring thought into a small action (“I will write one sentence to resolve X”), say it aloud and note one measurable next step.

When to use, measurement and cautions

Use twice daily and during transitions (before leaving home, after heavy media exposure or pandemic-triggered overload); record pre/post ratings on the same site or paper and track change over two weeks – aim for a consistent 1–3 point drop in subjective symptoms. If youre afraid of breath holds or have respiratory issues, shorten hold times and consult a clinician. For persistent lost meaning or worsening symptoms consult a therapist; philosophers such as beauvoir, jørgen and kierkegaard wrote about engagement and happiness turning around focused practice and small choices. If you have questions about adapting counts or technique, check the FAQ on the site or the comments where users wrote what worked for them; redirecting attention this way takes 5 minutes and keeps things actionable rather than abstract, which often reduces rumination and helps resolve immediate distress.

Turn 1: Reframe the crisis as information about what truly matters

Record three specific episodes this week when you felt most unsettled: timestamp, location, one clear trigger word, intensity 1–10, the exact question that arose, and what you were doing. Treat each entry as a data point, not a verdict.

Analyze the pattern within 7 days

Aggregate entries into categories (relationships, work, mortality, creativity, ethics). If one category accounts for ≥40% of entries, label it a priority value signal. Note how often the worry resolves within 24 hours to estimate fleetingness; median resolution <24h >

Run two controlled experiments (14 days each)

Experiment A: Allocate three 45-minute slots per week to activities aligned with your top value (e.g., mentoring, art, volunteering). Experiment B: Allocate the same time to neutral tasks. Measure pre/post session mood and answer a single question on impact: “Did this reduce the specific question that triggered my entry?” Use a 1–10 scale; a shift ≥2 points is meaningful. If Experiment A consistently beats B, realise that the data points indicate a durable preference rather than a transient mood.

Supplement with micro-practices: read a short passage from simone, sartre and kierkegaards to sample different framings and note which resonates; barnard suggests focusing on observable behaviour over abstract belief, so prioritize actions that are ethically aligned rather than only believing you should change. If you are struggling to act, join a small peer group for accountability and log engagement minutes; track whether engagement reduces recurring questions soon or later. Keep one persistent reference (источник) for quotes that re-anchor your inner values. These steps help you overcome paralysis by converting worry into measurable, actionable information about what truly matters in your current days.

Turn 2: Design a 30-day meaning project with daily milestones

Commit to 30 consecutive days: 45 minutes per day, a simple spreadsheet with Date, Task, Time, MeaningScore (1–10) and one microscopic metric (e.g., number of genuine smiles, pages written, people contacted).

Days 1–3: define three core values and one particular outcome for the month (example: “increase social warmth by 30% measured by MeaningScore”). Create baseline entries for five daily indicators so you can see the difference by day 10.

Days 4–10: run six short experiments – each experiment lasts 48 hours. Examples: join a local group event, throw a one-paragraph message to an old friend, attend a Barnard public talk, read a short essay by Simone de Beauvoir, listen to mozart for focused 30-minute reflection. Log mood, avoidance triggers, and any dramatic shifts in MeaningScore.

Giorno 11: eseguire un audit di metà percorso di 15 minuti: calcolare il MeaningScore medio, annotare tre idee che sembravano rischiose ma hanno funzionato e tre azioni che ti hanno lasciato disconnesso. Se una metrica è rimasta piatta fino ad ora, raddoppia la dose sull'azione che ha prodotto il più grande miglioramento immediato.

Giorni 12–20: dare priorità a esperimenti sensoriali che affinino la presenza – una passeggiata dove le foglie sono visibili in momenti diversi, una sessione di cucina focalizzata su consistenze sensoriali, un breve periodo di volontariato con un piccolo gruppo locale. Tracciare quotidianamente gioie e piccole vittorie, segnalare qualsiasi cosa si senta tragica o priva di significato per una sostituzione mirata.

Giorni 21–26: sintetizzare ciò che i dati spiegano. Organizzare una riflessione di 30 minuti con un pari di fiducia o un appunto intitolato "trovare vs. meravigliarsi": elencare 10 idee da scalare e 5 da abbandonare. Se un'interazione è stata famosa per il suo impatto (un messaggio, una riunione), replicarne la struttura in un nuovo contesto.

Giorni 27–30: progettare un piano di consolidamento che cambi la vita: tre routine post-30, un impegno rischioso (offerta pubblica, iscrizione a un corso o contributo creativo a un gruppo) e un calendario di micro-controlli per i prossimi 90 giorni. Catturare una breve narrazione che spieghi da cosa deriva un significato e cosa non significa per te.

Dopo il giorno 30: confronta le medie, esporta il foglio di calcolo e programma una revisione di 60 minuti in quattro settimane. Utilizza i dati registrati per evitare schemi di elusione, mantieni gli esperimenti rischiosi che hanno prodotto guadagni costanti e trasforma le idee di successo in rituali mensili.

Costruisci una mappa di supporto: chi contattare, quando contattare e come chiedere aiuto

Crea ora una mappa di supporto su una pagina: elenca sei contatti, assegna priorità (1–3 emergenza), registra telefono, metodo di contatto preferito e scrivi due script esatti per chiamate e messaggi; questo compito richiede meno di 15 minuti.

Categorizza i contatti: Immediato (minuti) – numero di emergenza locale o linea di crisi per un piano attivo, intento o autolesionismo; Breve termine (ore–giorni) – due amici o familiari fidati quando sonno, appetito o umore sono notevolmente diminuiti o i compiti di base vengono trascurati; Breve-medio termine (giorni–settimane) – terapeuta, medico di base o gruppo di pari quando umore depresso, ansia o calo delle prestazioni lavorative persistono; Ulteriore escalation – HR, leader religioso o persona di supporto documentata per esigenze di cura sovrapposte. Utilizza i segnali come trigger: pensieri suicidi, allucinazioni uditive, improvviso ritiro o un drastico cambiamento di routine simile a precedenti episodi.

Script per l'utilizzo: Chiamata di emergenza – “Ho un piano e ho bisogno di aiuto immediato; per favore, invia i servizi di emergenza.” Chiamata ad un amico – “Sto lottando in questo momento; puoi restare al telefono per 20 minuti?” Richiesta al terapeuta – “Sto avendo pensieri suicidi accentuati e ho bisogno di un appuntamento entro cinque giorni.” Se ti stai chiedendo cosa dire per primo, scrivi due brevi frasi che riassumano i sentimenti attuali e un bisogno concreto (resta, vieni a trovarmi, richiamami) – considera quello come il tuo breve saggio da dare a chiunque ti chieda.

Logistica: tieni la mappa in tre posti diversi: contatti del telefono, una card stampata nel portafoglio da consegnare ai soccorritori e un documento cloud condiviso con una persona di fiducia. Imposta promemoria del calendario per controlli regolari (giornalieri quando l'emergenza è acuta, settimanali altrimenti). Designa un sostituto nel caso in cui il contatto principale non sia disponibile; se non è raggiungibile dopo tre tentativi, passa alla tua priorità successiva. Limita la divulgazione più ampia; condividi dettagli specifici solo con persone che comprendono la riservatezza e si prendono cura di te.

Monitoraggio e aggiustamento: definire trigger misurabili (sonno <4 hours, withdrawal>48 ore, pensieri suicidi) e aumentare la frequenza dei contatti quando le soglie vengono superate. Notare l'influenza dei media: le narrazioni famose mostrano spesso svolte tragiche e bellezza successiva, che possono sembrare profonde ma non sono un modello affidabile per il tuo percorso; sebbene tali storie aiutino alcune persone, sono simili ad aneddoti - monitora quali storie amplificano il tuo disagio e modifica l'esposizione di conseguenza. Mantieni la mappa aggiornata dopo qualsiasi evento importante e quando superare uno schema richiede ulteriore supporto professionale.