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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 every bit 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 at that place can exist nonetheless an emotional toll. It is common for people who take experienced disaster to have potent emotional reactions. Understanding responses to distressing events can assist you cope effectively with your feelings, thoughts, and behaviors, and help you lot 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 tin can feel a diversity of thoughts and behaviors. Common responses tin can be:
- Intense or unpredictable feelings. You lot may exist anxious, nervous, overwhelmed, or grief-stricken. You may too experience 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 credible reason and may lead to physical reactions such as rapid heartbeat or sweating. Information technology 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 exist accompanied by fears that the stressful event will exist repeated.
- Strained interpersonal relationships. Increased disharmonize, such as more frequent disagreements with family members and coworkers, can occur. You lot might besides go withdrawn, isolated, or disengaged from your usual social activities.
- Stress-related physical symptoms. Headaches, nausea, and chest hurting may occur and could require medical attention. Preexisting medical weather could be afflicted 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 mutual for people to experience stress in the firsthand aftermath, just within a few months most people are able to resume operation as they did prior to the disaster. Information technology is important to remember that resilience and recovery are the norm, not prolonged distress.
There are a number of steps y'all can take to build emotional well-being and gain a sense of control post-obit 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 take experienced and try to be patient with changes in your emotional country.
- Ask for support from people who care about you lot and who volition listen and understand with your situation. Social support is a key component to disaster recovery. Family unit and friends can be an of import resource. You can observe back up and common ground from those who've also survived the disaster. You may besides want to reach out to others not involved who may be able to provide greater support and objectivity.
- Communicate your feel. Limited 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 bachelor for survivors. Group discussion can help you realize that you are not alone in your reactions and emotions. Support group meetings can be particularly 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 remainder. If yous experience ongoing difficulties with sleep, you lot may exist 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 forrard from the disaster.
- Establish or reestablish routines. This tin 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 expect forward to during these sorry times, like pursuing a hobby, walking through an bonny park or neighborhood, or reading a practiced volume.
- Avoid making major life decisions. Switching careers or jobs and other important decisions tend to exist highly stressful in their ain right and even harder to take on when you're recovering from a disaster.
When should I seek professional help?
If you notice persistent feelings of distress or hopelessness and you lot feel like you are barely able to become 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, feet, and grief and brand a program for moving frontwards. To find a psychologist in your expanse, visit APA's Psychologist Locator.
Resources
Bonanno, G. A., Galea, Due south., Bucciarelli, A., & Vlahov, D. (2007). What predicts psychological resilience after disaster? The part of demographics, resource, and life stress. Periodical of Consulting and Clinical Psychology, 75 (5), 671. doi: 10.1037/0022-006X.75.5.671
Bonanno, One thousand. A., Papa, A., & O'Neill, K. (2001). Loss and homo resilience. Practical and Preventive Psychology, 10 (three), 193-206. doi: 10.1016/S0962-1849(01)80014-7
Butler, Fifty. D., Koopman, C., Azarow, J., Blasey, C. M., Magdalene, J. C., DiMiceli, Southward., ... & Spiegel, D. (2009). Psychosocial predictors of resilience after the September 11, 2001 terrorist attacks. The Periodical of Nervous and Mental Disease, 197 (4), 266-273. doi: x.1097/NMD.0b013e31819d9334
Silver, R. C., Holman, E. A., McIntosh, D. N., Poulin, M., & Gil-Rivas, Five. (2002). Nationwide longitudinal study of psychological responses to September eleven. JAMA: The Journal of the American Medical Association, 288 (10), 1235-1244. doi: 10.1001/jama.288.ten.1235
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Source: https://www.apa.org/topics/disasters-response/recovering
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