Page 8 - Horizon October 2017

RECOVERING EMOTIONALLY

FROM DISASTER

Disasters such as hurricanes, earthquakes, trans- There are a number of steps you can take to build emo-
portation accidents or wildfires are typically un- tional well-being and gain a sense of control following a
expected, sudden and overwhelming. For many disaster, including the following:
people, there are no outwardly visible signs of
physical injury, but there can be nonetheless Give yourself time to adjust. Anticipate that this will be a difficult
an emotional toll. It is common for people who have time in your life. Allow yourself to mourn the losses you have expe-
experienced disaster to have strong emotional reactions. rienced and try to be patient with changes in your emotional state.
Understanding responses to distressing events can help Ask for support from people who care about you and who will listen
you cope effectively with your feelings, thoughts and and empathize with your situation.
behaviors, and help you along the path to recovery.
Social support is a key component to disaster recovery. Family and
WHAT ARE COMMON REACTIONS friends can be an important resource. You can find support and
AND RESPONSES TO DISASTER? 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
Following disaster, people frequently feel stunned, disori- to provide greater support and objectivity.
ented or unable to integrate distressing information. Once
these initial reactions subside, people can experience a Communicate your experience. Express what you are feeling in
variety of thoughts and behaviors. Common responses can whatever ways feel comfortable to you — such as talking with fam-
be: ily or close friends, keeping a diary or engaging in a creative activ-
Intense or unpredictable feelings. You may be anxious, ity (e.g., drawing, molding clay, etc.).Find a local support group
nervous, overwhelmed or grief-stricken. You may also feel led by appropriately trained and experienced professionals. Support
more irritable or moody than usual.Changes to thoughts groups are frequently available for survivors.
and behavior patterns. You might have repeated and vivid
memories of the event. These memories may occur for Group discussion can help you realize that you are not alone in your
no apparent reason and may lead to physical reactions reactions and emotions. Support group meetings can be especially
such as rapid heartbeat or sweating. It may be difficult to helpful for people with limited personal support systems.Engage
concentrate or make decisions. Sleep and eating patterns in healthy behaviors to enhance your ability to cope with exces-
also can be disrupted — some people may overeat and sive stress. Eat well-balanced meals and get plenty of rest. If you
oversleep, while others experience a loss of sleep and loss experience ongoing difficulties with sleep, you may be able to find
of appetite.Sensitivity to environmental factors. Sirens, some relief through relaxation techniques. Avoid alcohol and drugs
loud noises, burning smells or other environmental sensa- because they can be a numbing diversion that could detract from as
tions may stimulate memories of the disaster creating well as delay active coping and moving forward from the disaster.
heightened anxiety. These “triggers” may be accompanied Establish or reestablish routines. This can include eating meals at
by fears that the stressful event will be repeated.Strained regular times, sleeping and waking on a regular cycle, or following
interpersonal relationships. Increased conflict, such as an exercise program. Build in some positive routines to have some-
more frequent disagreements with family members and thing to look forward to during these distressing times, like pursuing
coworkers, can occur. You might also become withdrawn, a hobby, walking through an attractive park or neighborhood, or
isolated or disengaged from your usual social activities. reading a good book.Avoid making major life decisions. Switching
Stress-related physical symptoms. Headaches, nausea and careers or jobs and other important decisions tend to be highly
chest pain may occur and could require medical atten- stressful in their own right and even harder to take on when you're
tion. Preexisting medical conditions could be affected by recovering from a disaster.
disaster-related stress.
WHEN SHOULD I SEEK PROFESSIONAL HELP?
HOW DO I COPE? If you notice persistent feelings of distress or hopelessness and you
feel like you are barely able to get through your daily responsibili-
Fortunately, research shows that most people are resilient ties and activities, consult with a licensed mental health profession-
and over time are able to bounce back from tragedy. It is al such as a psychologist. Psychologists are trained to help people
common for people to experience stress in the immediate address emotional reactions to disaster such as disbelief, stress,
aftermath, but within a few months most people are able anxiety and grief and make a plan for moving forward. To find a
to resume functioning as they did prior to the disaster. It psychologist in your area, visit APA's Psychologist Locator.
is important to remember that resilience and recovery are
the norm, not prolonged distress. Thanks to psychologists Kevin Rowell, PhD, and Rebecca Thomley,
PsyD, for their assistance with this article. www.apa.org

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