Hurricanes. Earthquakes. Wildfires. Floods. Blizzards. Tsunamis. No matter where you live, you’re likely to experience a natural disaster. Even if you avoid them, television and social media can bring destruction and trauma on the other side of the world straight into your living room.
It’s enough to puncture anyone’s sense of safety.
Whether you’re grappling with the reality of a natural disaster or watching it unfold elsewhere, the impact it can have on your mental health is real. Psychologist Susan Albers, PsyD, shares tips for navigating the aftermath.
Physical and mental responses to natural disasters
It’s normal to have strong, emotional reactions to tragic events, whether we’re living through them or watching them.
“The initial reaction that many people have is shock,” Dr. Albers notes.
You may be confused or surprised by how you respond to the devastation. Conflicting feelings — like fear and excitement or gratitude and contempt — can hit without warning. Nightmares can do the same. You may experience survivor’s guilt or be ashamed that you fared better than others. And even if you’ve never experienced anxiety or depression before, they may pop up, too.
It’s also possible you’ll find yourself numb to what’s going on around you. Whatever your body and mind’s reaction, remember: They’re trying to help.
“You may also experience stress in your body,” Dr. Albers adds. In the wake of a natural disaster, people often have physical symptoms like:
Difficulty falling or staying asleep.
Changes in appetite.
Problems concentrating.
Hyperactivity or extreme fatigue.
Heart palpitations.
Stomach troubles.
Bodily aches and pains.
Headaches or migraines.
Hormonal fluctuations.
Weakened immune system.
It’s also possible you won’t experience any physical or psychological symptoms in the immediate aftermath of a natural disaster. They might never show up. But it’s more likely they’ll creep up on you later, when you aren’t busy making calls, rebuilding and focusing on the crisis.
And don’t be surprised, Dr. Albers says, if you’re hit with a wave of exhaustion weeks or months after the fact.
Get help
In the immediate aftermath of a natural disaster, it can be tough to get yourself and your family the support you need. But depending on your circumstances, it may be possible.
If you live in the United States and have phone service, these resources can help:
The 211 Network. You don’t need to do the hard work of finding food, shelter, healthcare and transportation alone. There are more than 200 different 211 agencies across the United States. And together, they respond to more than 21 million requests for help a year. Dial 211 to be connected with a 211 agency in your area.
The Disaster Distress Hotline.
Call or text the Disaster Distress Hotline at 1.800.985.5990. They can provide crisis counseling and referrals to mental health services in your area.
Talk about it
Dr. Albers says getting through challenging moments is easier when you connect with people who care about you. So, don’t hesitate to answer the phone when Great Aunt Hilda calls to check-in. Link up with friends you haven’t talked to in a few months. And reach out to your neighbors.
“By talking about it, you know that you’re not alone,” Dr. Albers shares. “And talking about it can help to relieve stress and anxiety.”
Focus on the basics
Cleaning up, filing claims and handling logistics can be overwhelming. There’s so much to do, it can be easy to forget the little things.
But according to Dr. Albers, taking care of yourself makes it easier to navigate big challenges — and bigger feelings, like grief.
“Focus on the basics,” she urges. “Eating, sleeping, taking your medication: All of these things help lower your sense of stress and anxiety following a natural disaster.” And if it’s possible, avoid making big decisions or unnecessary changes during this time.
Preserve your routine
Humans are creatures of habit. Being able to anticipate how our days will look helps keep anxiety at bay. When our routines get disrupted, so does our sense of peace.
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