After any sort of disaster, such as a hurricane, snowstorm, fire, shooting, chemical spill, and others, you can have many different kinds of reactions that are perfectly normal. You might feel the following:
- Fear for your safety or for others
- Relief that you are safe
- Angry at disaster or disaster response
- Numb in mind and body
- Distant from others
- Sleepy
- Overwhelmed
- Apathetic
- And many more emotions
You might be wondering “Why is it important for me to take care of my mental health after a disaster?”
- To help you stay calm to make better decisions for your health and safety
- To help you identify immediate needs during recovery
- To ensure you are able to help others who you want to support
- To potentially lessen long-term psychological effects of a disaster
Step 1: Identify stress responses
Believe it or not, just identifying your reactions to a stressful event can help you feel more in control. Try asking yourself:
What emotions am I feeling after the disaster?
How am I acting after the disaster?
What thoughts am I having after the disaster?
How is my body feeling after the disaster?
What sensations am I experiencing in my body after the disaster?
Step 2: Take care of your body first
When your body feels safe, it is much easier for your mind to follow. It is very difficult to feel stressed in a relaxed body.
Take a deep breath and close your eyes. What does your body need to feel safe? Your body might need the following:
- Blanket
- Water
- 5 Minute Rest
- Snack
- Space
- Restroom
Step 3: Practice 2 or more 30 second coping skills
- Breathe – Take a deep breath in through your nose and breathe slowly out through your mouth. Repeat 2x.
- Grounding – Name 4 things you can see, 3 things you can hear, and two things you can touch.
- Control – Name 3 of your top worries. Then categorize them into 3 columns: things within your control, things kind of in your control, and things outside of your control.
With these tools, you can feel more prepared during emergencies and disasters.
