Natural Disasters and Mental Health: 9 Tips for Coping -

Despite the physical and emotional strains of these events, most people will recover. That’s not to say they won’t be affected; just that they’ll be able to adapt and the short-term reactions they experience will subside over time, without treatment.

Others may develop trauma-related symptoms immediately after the disaster or years later.

Research has shown there’s a link between natural disasters and generalized anxiety disorder, depression, substance use, adjustment disorder, and post-traumatic stress disorder (PTSD).

Whether it develops into a diagnosable issue or not, you likely will experience stress, anxiety, and maybe even guilt in the aftermath of the natural disaster.

To help set yourself up to cope, acknowledge your mental health — and the emotions you’re feeling — even as you’re dealing with the situation. Simple coping mechanisms can shift your mindset to a more meditative state amidst the chaos and trigger the brain to release hormones that will help to regulate the nervous system, Rittenhouse says.

“Existing in a constant state of fight-or-flight causes exhaustion, anxiety, difficulty nourishing and sleeping properly, and impairs immune functioning, none of which will help coping and rebuilding in the weeks and months to come,” says Margot Rittenhouse, a licensed professional clinical counselor who treats patients with anxiety, generalized mental health issues, and eating disorders as director of clinical services with Alsana, and is based in Los Angeles.

In other words, taking care of your mental health now allows you to better deal with the challenges ahead.

Here are some ways you can cope when you’re living through a natural disaster.

1. Allow Yourself to Feel the Feelings

Expect to feel lots of emotions — there will be good days and there will be days when you’re moodier than usual and feeling stressed and overwhelmed.

Be patient with yourself as you navigate through, and give yourself grace to feel the range of emotions when they come.

“Allow the brain and body to do the work to process what has happened,” Rittenhouse says. “This is part of the process of grieving and coping. It is uncomfortable, and it is necessary.”

2. Take Things One Step at a Time

Don’t try to tackle everything all at once — that’ll just leave you feeling overwhelmed and in a heightened state of stress, Yadush says. “Instead, prioritize safety and basic needs before long-term planning,” he says.

Tackle the physical stress you’re feeling as well. A helpful goal is to move from the fight-or-flight state into a more regulated one, Rittenhouse says.

“When you’re within hours or days of experiencing a traumatic natural disaster, important skills to tap into are mindfulness, grounding, and deep breathing,” she says.

3. Lean on Others for Support

Following a natural disaster, there’s often an influx of people willing to help. Accept the help or ask for help if you need it, even if that feels uncomfortable to you.

“It’s a sign of strength rather than weakness,” Yadush says.

The support of those around you could protect your mental health. “It provides emotional validation, practical assistance, and a sense of belonging, which can be a buffer against feelings of isolation and helplessness,” Yadush says.

One study found having a strong social support system in place significantly lessened the risk of developing depressive symptoms after the 2011 Great East Japan earthquake and tsunami.

As weeks pass, volunteers and offers from loved ones may wane, but the need for support doesn’t necessarily go away. “Do not feel ashamed or hesitate to communicate your needs regardless of the time that has passed,” Rittenhouse says.

4. Limit News and Social Media Consumption

You don’t want to overdo your news and social media consumption as being overexposed to traumatic images and videos can increase the distress you’re feeling.

On the other hand, avoiding the news and updates all together can be unsafe if you are in a dangerous area. “Strike a balance between being informed and being inundated,” Rittenhouse says. And when you are consuming content, make sure it’s coming from a credible source and isn’t based on rumors.

5. Return to Your Routine

Once you’re able, try getting back to a routine that feels comfortable and productive.

“Reestablishing normal routines can restore a sense of stability, helping to alleviate powerlessness,” Yadush says.

Though your day-to-day may look nothing like it did before the disaster, getting back into simple habits, like sleeping and eating meals at regular times, can benefit your well-being.

Start with these small things, and give yourself grace to adjust to your new normal, Rittenhouse says. “Be mindful of what is helping and what isn’t, and pivot as needed to build a new normal that helps you through,” she says.

6. Engage With the Community Around You

Once you have taken care of yourself, you may find it therapeutic to reach out to neighbors who are going through the same thing and share your experiences with one another. It can help you feel less alone.

Taking part in your community’s recovery efforts can also help you feel better in return.

“Community engagement and acts of service can be incredibly healing as they offer connection and highlight the resilience of our humanity,” Yadush says.

7. Avoid Making Major Decisions

In the aftermath of a disaster, you’re likely not in the right headspace to make decisions you don’t necessarily need to make about switching careers, moving, or other major decisions.

Avoid those decisions as much as possible until you stabilize your situation, Yadush says.

Of course, if you’ve been displaced, you may have no choice but to decide where to move or rebuild. In those instances, approach the decision carefully and seek input from your social circle when your decision-making abilities aren’t at their peak, Yadush says.

8. Be Honest With Little Ones

There’s an added layer of complication if you have children in your life. Talk to them about what happened (using words and concepts they can understand), answer their questions honestly, validate their feelings, and be patient as they may need the information repeated back to them to be reassured.

Limit exposure to disaster coverage, which can frighten children, and be careful not to make promises you can’t keep.

“You want to provide them with a sense of stability and normality amidst the uncertainty, but this can sometimes cause more harm than good if that promise turns out to be untrue,” Rittenhouse says. Saying “I hope our home or school will be okay” rather than “Our house or school will be fine” is a more helpful approach, Rittenhouse says.

9. Talk to a Professional

“Recovery doesn’t follow a straight line, and struggling months later is not ‘wrong’ or a sign of failure,” Yadush says. Allow yourself grace and space as you grieve and cope, Rittenhouse says.

If your trauma is lingering and you are feeling overwhelmed or cannot keep up with everyday life, reach out for professional help. A psychologist or other mental health professional can help you make a plan moving forward.

The Takeaway

Living through a hurricane, wildfire, flood, or other natural disaster can leave you feeling stressed, anxious, fearful, or guilty.
While there are plenty of immediate logistical to-dos, it’s important to take care of your mental health during the disaster rather than kicking it down the line.
There are several expert-suggested ways to cope, including giving yourself permission to feel the emotions that come up, getting back to your usual routine, and taking part in the community’s recovery efforts.

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