October 11, 2024

Coping with Natural Disasters: A Note from Two Chairs on Navigating Trauma and Recovery

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Natural disasters are not just physically destructive; they are also profoundly traumatic events. They can threaten our sense of safety, upend our daily routines, separate us from loved ones, and force us to confront immense loss.

In the following sections, we'll explore a range of practical coping strategies designed to support you through all phases of disaster response and recovery. Whether you're currently facing the aftermath of a natural disaster or preparing for potential future events, these tools can help you build resilience, find support, and move forward with hope and strength.

Common responses to natural disasters

Everyone copes differently; there's no "right" way to feel after experiencing a natural disaster. Some individuals may experience multiple responses at the same time or fluctuate between different emotional states.

Intense anxiety, fear, and disbelief

Experiencing a natural disaster can trigger overwhelming feelings of anxiety and fear. This response is rooted in our survival instinct and can show up in various ways:

Constant worry about safety and survival: You may find yourself preoccupied with thoughts of potential dangers, unable to relax or feel secure even when immediate threats have passed.
Heightened alertness to potential dangers: This can involve constantly scanning the environment for signs of trouble, being jumpy or easily startled, and having difficulty concentrating on anything else.
Panic attacks or feelings of impending doom: Some may experience sudden, intense episodes of fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, and sweating.

Feeling numb or disconnected from one's surroundings: This emotional numbness can be a protective mechanism, helping individuals cope with overwhelming experiences.

Grief and anger

Natural disasters often bring significant losses, triggering profound grief:

Experiencing a sense of hopelessness about the future: The extent of the losses may make it difficult to envision recovery or a return to normal life.

Feeling helpless or out of control: The unpredictable nature of disasters can leave people feeling angry at their inability to protect themselves or their loved ones.

Physical symptoms

The stress of experiencing a natural disaster can manifest in various physical ways:

Fatigue and exhaustion: The constant state of alert and the physical demands of responding to the disaster can lead to tiredness.
Changes in appetite and sleep patterns: As the body responds to stress, some may experience loss of appetite or overeating, insomnia, or excessive sleeping.
Headaches, muscle tension, or other stress-related ailments: The body's stress response can lead to various physical discomforts and even exacerbate existing health conditions.

Difficulty concentrating

The stress of a natural disaster can significantly impact cognitive functions, too:

Trouble focusing on tasks or making decisions: The mind may be preoccupied with the disaster, making it hard to concentrate on other matters.
Forgetfulness or mental fog: Stress can affect memory and cognitive clarity, leading to difficulties in day-to-day tasks.
Feeling overwhelmed by simple daily activities: Tasks that were once routine may suddenly seem daunting or unmanageable.

Survivor's guilt

Those who survive a disaster while others do not may experience complex feelings of guilt:

Feeling guilty for surviving when others did not: This can involve questioning why you were spared while others suffered.
Questioning why they were spared while others suffered: This may lead to feelings of unworthiness or a sense that you don't deserve to be okay.
Struggling with a sense of responsibility to help others: Survivors may feel an overwhelming need to assist others, sometimes at the expense of their own well-being.

Hypervigilance

A state of heightened alertness is common following a natural disaster:

Being overly alert to potential threats: This can involve constantly watching for signs of danger, even in safe environments.
Startling easily at sudden noises or movements: The body's fight-or-flight response remains active, leading to exaggerated reactions to stimuli.
Difficulty relaxing or feeling safe: The persistent sense of danger can make it challenging to unwind or feel secure, even in familiar surroundings.

Flashbacks and intrusive thoughts

Re-experiencing aspects of the disaster is a common response to trauma:

Reliving the traumatic event through memories or nightmares: These vivid recollections can feel as intense and frightening as the original experience.
Struggling with persistent, disturbing thoughts related to the event: The mind may repeatedly return to distressing aspects of the disaster.

Coping strategies

Your experience of a natural disaster and its aftermath is uniquely yours. There's no "right" way to cope. However, below are some tips that can be helpful in your recovery:

Be mindful of your media exposure: Balancing the need for information with the risk of becoming overwhelmed is crucial for maintaining mental health during a disaster. Stick to official channels like government emergency services, and reputable news outlets, and try to avoid any sensationalized media. You might even limit yourself to checking updates 2-3 times a day at set times.

Create a daily schedule: Even if your usual routine is disrupted, try to establish a new one with some familiar activities. A routine can serve as an anchor, providing predictability in an otherwise uncertain time.

Connect with others: Social support is crucial to resilience and recovery after a disaster. Consider setting up daily or weekly calls with family and friends, even if they're brief, or joining a local support or community group.
Focus on what you can control: Many things may feel out of control in the midst and aftermath of a disaster. So, Focusing on what you can influence ( like small decisions like choosing what to wear, eat, etc) can help reduce anxiety.
Practice self-compassion and self-care: Being kind to yourself is crucial during times of stress and trauma. To be self-compassionate, recognize that your emotional responses are normal and valid, and allow yourself to feel without judgment. Also, try to do things, if you can, that nurture your physical and emotional well-being, like taking a warm bath, reading a favorite book, or enjoying a cup of tea.
Seek professional help: Recognizing when to seek professional support is a crucial aspect of coping with disaster-related stress and trauma. Consider teletherapy or online counseling, especially if you’re in a disaster zone.

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Limit major decision-making: Decision-making can be particularly challenging during times of stress. Try postponing any major life decisions, delegating when possible, and breaking complex decisions into smaller steps.

A note from Two Chairs

Remember to be kind to yourself, lean on others, and practice small acts of self-care. And, of course, don't hesitate to seek professional help if you need it.