Written by Samantha Carter
Life can take unexpected turns. Unfortunately, sometimes this can throw us into situations that shatter our sense of stability. Natural disasters, traumatic events, or crises can leave us feeling disoriented, vulnerable, and mentally drained. However – especially during these times – tending to your mental health is crucial.
Just as you would prioritize physical safety and basic needs, caring for your mental well-being is essential to recovering, healing, and regaining a sense of normalcy. If you’ve been through a disaster, this article is here to guide you with compassionate advice, practical steps, and reassurance that taking time to heal is not only okay—it’s necessary.
Understanding the Mental Health Impact of a Disaster
The aftermath of a disaster often goes far beyond physical damage. It can impact every area of your mental well-being. Below are some things you may experience.
Shock and Denial
Initially, you might feel numb, disbelieving, or disconnected from reality. This is a normal protective response that helps your mind cope with an overwhelming situation.
Anxiety and Hypervigilance
After a crisis, your nervous system may still be on high alert. This can make it challenging to relax or feel safe, as your mind is wired to search for threats. You might notice a spike in your anxiety, have trouble sleeping, or even experience panic attacks.
Grief and Loss
Whether it’s the loss of a home, a sense of security, or even loved ones, disasters can bring profound grief. Mourning these losses is a natural response, yet it can also feel isolating, overwhelming, and draining.
PTSD and Flashbacks
For some, the trauma of a disaster can trigger PTSD. This can include flashbacks, nightmares, or being easily startled. However, it’s important to understand that these reactions are simply your mind’s way of processing trauma—it’s not a sign of weakness.
Depression and Emotional Exhaustion
In the wake of disaster, it’s common to feel drained, hopeless, or uninterested in things you once enjoyed. You might feel like there’s no light at the end of the tunnel. However, these feelings are usually temporary, and there are always ways to heal.
How to Process the Emotions of a Disaster in a Healthy Way
With all these difficult feelings, it can be hard to know how to start getting your life back on track. However, if you work on taking things one step at a time – and prioritizing the tasks that will help your nervous system repair – you can start to move closer to mental, emotional, and physical wellness. Below are some actionable steps you can take to deal with the impact of a disaster in a healthy way.
Acknowledge and Validate Your Feelings
It’s tempting to push through or dismiss your feelings during a time of crisis. However, acknowledging that you’re struggling is a crucial first step. Reminding yourself of the following things can help.
It’s Okay to Not Be Okay
You’ve been through something intense, and feeling off-balance is a natural response.
Name Your Emotions for What They Are
Whether it’s sadness, fear, anger, or confusion, putting a name to what you feel can help you process your emotions and reduce their intensity. There are no bad feelings, only poor ways to deal with them.
Speak Kindly to Yourself
Replace self-criticism with gentle encouragement, such as, “I’m doing the best I can right now” and “It’s okay to not have all the answers.”
Prioritize Basic Self-Care
Another important step to take after experiencing a disaster is to prioritize basic self-care—no matter how much you think you don’t have time for it. During the chaos following a disaster, self-care can often fall to the wayside. However, your physical health is closely tied to your mental health, so it’s important to focus on the basic human needs listed below.
Getting Enough Rest
Sleep is critical for emotional recovery. Try to stick to a sleep schedule, even if your mind is racing. Simple techniques like deep breathing, white noise, or guided sleep meditations can help.
Nourishing Your Body
When overwhelmed, eating nutritious meals may not feel like a priority. But foods rich in nutrients – like fruits, vegetables, and proteins – can boost your mood and energy.
Movement and Exercise
Gentle exercise such as walking, stretching, or yoga can help reduce stress hormones, boost endorphins, and clear your mind.
Ground Yourself with Mindfulness Practices
In addition to exercising your body, it can help to work on exercising your mind— especially during times of high stress. When your mind feels like it’s spiraling, mindfulness can be a powerful tool to bring you back to the present moment. Grounding techniques can help reduce anxiety and reconnect you with a sense of safety. Listed below are some mindfulness practices you can try.
Breathwork
Focusing on your breath – especially deep belly breathing – signals your nervous system to relax. Some research even suggests that meditation can be effective in improving mental health after a natural disaster.
Body Scans
Slowly bringing awareness to different parts of your body can help release physical tension caused by stress. A body scan is a mindfulness practice where you slowly focus your attention on different parts of your body, noticing any sensations, tension, or discomfort, to help release stress and bring a sense of relaxation and presence.
5-4-3-2-1 Technique
The 5-4-3-2-1 technique is when you name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. This exercise can quickly shift your focus from distressing thoughts to your immediate surroundings.
Lean on Social Support
Disasters can leave you feeling isolated, but reaching out for support can be incredibly healing.
Connect With Loved Ones
Even a quick check-in or text message can lift your spirits and remind you that you’re not alone.
Share Your Story
Talk about your experience – whether with a friend, support group, or therapist – to help you process your emotions and reduce the burden of keeping everything inside.
Accept Help
If someone offers to assist with tasks like meals or errands, let them. This is not the time to tough it out alone.
Set Small, Achievable Goals
After experiencing a disaster, you may feel like your world has turned upside down. While it’s natural to want to rebuild quickly, overwhelming yourself can worsen your mental state. Instead, consider setting smaller, more acheivable goals by implementing the following strategies.
Break Goals Into Small Steps
Focus on one thing at a time, whether it’s finding temporary housing, replacing lost documents, or even just taking a shower. It’s important to realize that there’s only so many hours in a day and focusing on solely the task at hand can help you from feeling overwhelmed.
Celebrate Small Wins
Each step forward is a victory. Recognizing progress – no matter how small or slow – can help boost your motivation and overall mental outlook.
Limit Media Exposure
Another important thing to do post disaster is to limit your media exposure. While it’s important to stay informed, continuous exposure to distressing news can increase anxiety and fear. Instead, there are many coping techniques you can use.
Set Boundaries
Limit how much time you spend watching news coverage or scrolling through social media.
Curate Your Sources
Choose reliable news outlets and avoid emotionally-driven reports that can heighten panic.
Take Breaks
Give yourself permission to disconnect. Engaging in uplifting or neutral activities – like watching a comedy or reading a book – can give your mind a break.
Find Comfort in Routine
After a disaster, life can feel chaotic and unpredictable. Therefore, establishing a simple daily routine can help restore a sense of normalcy and control. The following actions can help restore routine to your world.
Starting Your Day With a Calming Ritual
A calming morning ritual could be sipping some tea, stretching, journaling, or listening to a favorite podcast. Whatever it is, make sure it’s obtainable and suitable to your preferences. After all, you want it to be something you look forward to, not something that fills you with a sense of dread.
Setting a Bedtime Routine
Additionally, you may want to consider setting yourself up with a bedtime routine. Examples of this may include:
- Turning off electronics an hour before bed.
- Taking a warm bath.
- Or, practicing deep breathing to prepare for more restful sleep.
Rediscovering Joy and Purpose
While it may feel impossible to imagine right now, joy and purpose and peace will eventually return to your life. When you feel ready, try to reconnect with activities that brought you happiness before the disaster occurred, or explore new hobbies to spark inspiration. If you’re not sure where to start, the following pursuits can help you rediscover a sense of hope.
Creative Expression
Writing, painting, or playing music can be a powerful way to release emotions and process your experiences.
Volunteering
Helping others – even in small ways – can give you a renewed sense of purpose and gratitude.
Spending Time in Nature
Studies show that spending time outdoors can lower stress levels and improve mood. Even a short walk in a park or sitting by a window with a view of greenery can have a positive impact.
Seeking Professional Help
Sometimes, the impact of a disaster is too heavy to navigate alone. If you’re finding it hard to cope, consider reaching out for professional support. Therapy and other mental health services can provide a safe space to process trauma and learn healthier coping strategies.
Here at Plus by APN, we take a holistic approach to mental healthcare because we know that your mental peace doesn’t exist in a vacuum. The process of reaching a state of mental wellness is completely unique for each individual. Therefore, mental health services need to be diverse as well.
Whether you’re looking for traditional psychotherapy or psychiatry services or you’re wanting to explore alternative therapies – like ketamine treatment, deep TMS, neurofeedback, stellate ganglion block, hyperbaric oxygen therapy, and more – we’re here to navigate you through whatever works for you.
Together, our team of mental health professionals can guide you on the path to wellness. To learn more about our suite of services, complete our free consultation form today or give us a call at 877.271.6006.
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