Coping with a disaster can be overwhelming. It is natural to experience distressing feelings, including stress, anxiety and depression. You might be trying to make sense of everything that happened, which can bring on a mix of emotions.
There is no “right” way to feel, and it’s not unusual to experience a range of emotions like shock, fear, difficulty focusing, numbness, sadness, frustration or irritability. Regardless of your feelings, remember that it’s okay – and it’s important to take steps to manage stress and protect your well-being during this challenging time.
Below are a few suggestions to help you cope:
- Reach out for support. You don’t have to face this alone. Talking to others about your feelings can provide comfort, and speaking with a trained mental health expert can be helpful if you need additional support. Free resources are available to you:
- Pacific Clinics clients can call their service provider or program for an appointment.
- Call the California warmline at 855-845-7415 to speak with caring peers who have experienced challenges and are ready to listen.
- Caregivers can support their children with free material such as:
- Wildfire Resources | The National Child Traumatic Stress Network;
- Download a free app, Help Kids Cope, available for iPhone and Android
- Call the National Disaster Distress Helpline at 800-985-5990 for free crisis counseling.
- Call 988 for mental health crises for you or someone you know.
- Practice self-care. It’s important to take care of yourself during stressful times. Rest when you can, stay hydrated, eat and try to engage in activities that bring you a sense of peace, like reading, listening to music or spending time in nature. If it’s safe, take time outdoors—just stay informed about local air quality to protect your health.
- Recognize that you do not have control over the situation. Remind yourself of what you can control, such as self-care, access to spiritual and cultural groups, and talking to trusted friends. Get back to routines in your life as soon as you are able.
- Connect with loved ones. Reach out to friends, family or others in your community. Talking with them can offer emotional support and help ease some burdens. Your children, teens, or elderly family members need your time and attention. Encourage them to share their feelings with you so you can help them process their experiences. Regular routines or familiar activities such as Friday game nights or sharing a meal will help reduce anxieties and fears. Children generally cope better when they have a stable, calm adult around them.
- Limit your time watching the fires on TV and online. While staying informed is important, repeatedly watching the same distressing footage can add to your stress. Caregivers are recommended to monitor their children and teens’ time online, balance what is seen on the news with simple facts, and explain what is going on now. Take breaks to manage your mental health.
- Find ways to give back. If you feel moved to help others, consider reaching out to local non-profits, including hospitals, shelters and other organizations, to donate or volunteer. Helping others can foster a sense of connection and healing for you and those affected by the disaster. To donate to Pacific Clinics, click here.
Remember, you don’t have to go through this alone, and taking small steps toward caring for yourself and connecting with others can make a big difference in how you cope and overcome the stress of a natural disaster.
Contributed by Laura Pancake, chief clinical officer Pacific Clinics. Laura is a licensed clinical social worker with more than 30 years of experience working with various populations. She was also named one of Los Angeles Business Journal’s Top Women Leaders in Healthcare.
