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Recovering emotionally from disaster
Understanding the emotions and normal responses that follow a disaster or other traumatic event can help you cope with your feelings, thoughts, and behaviors. Disasters such as hurricanes, earthquakes, transportation accidents, or wildfires are typically unexpected, sudden, and overwhelming. For many people, there are no outwardly visible signs of physical injury, but there can be nonetheless an emotional toll. It is common for people who have experienced disaster to have strong emotional reactions. Understanding responses to distressing events can help you cope effectively with your feelings, thoughts, and behaviors, and help you along the path to recovery.
What are common reactions and responses to disaster?
Following disaster, people frequently feel stunned, disoriented or unable to integrate distressing information. Once these initial reactions subside, people can experience a variety of thoughts and behaviors. Common responses can be:
• Intense or unpredictable feelings. You may be anxious, nervous, overwhelmed, or grief-stricken. You may also feel more irritable or moody than usual.
• Changes to thoughts and behavior patterns. You might have repeated and vivid memories of the event. These memories may occur for no apparent reason and may lead to physical reactions such as rapid heartbeat or sweating. It may be difficult to concentrate or make decisions. Sleep and eating patterns also can be disrupted—some people may overeat and oversleep, while others experience a loss of sleep and loss of appetite.
• Sensitivity to environmental factors. Sirens, loud noises, burning smells, or other environmental sensations may stimulate memories of the disaster creating heightened anxiety. These “triggers” may be accompanied by fears that the stressful event will be repeated.
• Strained interpersonal relationships. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. You might also become withdrawn, isolated, or disengaged from your usual social activities.
• Stress-related physical symptoms. Headaches, nausea, and chest pain may occur and could require medical attention. Preexisting medical conditions could be affected by disaster-related stress.
How do I cope?
Fortunately, research shows that most people are resilient and over time are able to bounce back from tragedy. It is common for people to experience stress in the immediate aftermath, but within a few months most people are able to resume functioning as they did prior to the disaster. It is important to remember that resilience and recovery are the norm, not prolonged distress.
There are a number of steps you can take to build emotional well-being and gain a sense of control following a disaster, including the following:
• Give yourself time to adjust. Anticipate that this will be a difficult time in your life. Allow yourself to mourn the losses you have experienced and try to be patient with changes in your emotional state.
• Ask for support from people who care about you and who will listen and empathize with your situation. Social support is a key component to disaster recovery. Family and friends can be an important resource. You can find support and common ground from those who've also survived the disaster. You may also want to reach out to others not involved who may be able to provide greater support and objectivity.
• Communicate your experience. Express what you are feeling in whatever ways feel comfortable to you—such as talking with family or close friends, keeping a diary, or engaging in a creative activity (e.g., drawing, molding clay, etc.).
• Find a local support group led by appropriately trained and experienced professionals. Support groups are frequently available for survivors. Group discussion can help you realize that you are not alone in your reactions and emotions. Support group meetings can be especially helpful for people with limited personal support systems.
• Engage in healthy behaviors to enhance your ability to cope with excessive stress. Eat well-balanced meals and get plenty of rest. If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques. Avoid alcohol and drugs because they can be a numbing diversion that could detract from as well as delay active coping and moving forward from the disaster.
• Establish or reestablish routines. This can include eating meals at regular times, sleeping and waking on a regular cycle, or following an exercise program. Build in some positive routines to have something to look forward to during these distressing times, like pursuing a hobby, walking through an attractive park or neighborhood, or reading a good book.
• Avoid making major life decisions. Switching careers or jobs and other important decisions tend to be highly stressful in their own right and even harder to take on when you're recovering from a disaster.
Download a PDF version of this article here.
Local resources offering free mental health services:
California Lutheran University Counseling Services
Trauma informed individual, child, couples and family counseling available in English and Spanish at two locations:
Oxnard Westlake Village
2200 Outlet Center Drive, Suite #470 31416 Agoura Road #115
Oxnard, CA 93030 Westlake Village
Call: 805.493.3059 Call: 805.493.3390
Jewish Family Services: Free counseling available to individuals, couples and families, with day and evening appointments available. Our Counseling Services are non-denominational. Therapists see clients who are coping with a variety of challenges including depression, anxiety and trauma. All Counseling Services are confidential and provided in a warm and nurturing atmosphere. Call: 805-641-6565 to be matched up with a counselor.
Take a look at the list of all local free and low cost Emotional recovery and mental health wellness resources
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Thanks to Good360.org we received a donation of Cards for Calamity, The cards are created as a resource for those wanting to understand the recovery journey.
Disaster Recovery Reflection from Cards for Calamity
Is post-disaster life taking its toll?
Your body's resources are not endless. This is a confronting reality. So how do you refuel your body? The basics are a good place to start. Sleep the best you can, eat good food and exercise. A vital source of energy can also be found in all the activities that bring color to your life. Ask yourself:
What makes me smile?
What makes me feel alive?
What have I let go that I used to enjoy?
Disasters can be especially challenging for children.
This helpful guide provides resources and tips for supporting kids emotionally and helping them cope with the aftermath. Written by and created for those who work in schools & non-profit organizations.
When should I seek professional help?
If you notice persistent feelings of distress or hopelessness and you feel like you are barely able to get through your daily responsibilities and activities, consult with a licensed mental health professional such as a psychologist. Psychologists are trained to help people address emotional reactions to disaster such as disbelief, stress, anxiety, and grief and make a plan for moving forward. To find a mental health professional see the list of references above.