I've been away for three weeks and natural disasters have been in the news. Flooding in Louisiana, wildfires in my home state of California, and an earthquake in Italy are just several such disasters. Well, I was a participant in my own natural disaster as I was visiting Belize, Central America, when Hurricane Earl struck the night of August 3, 2016. Howling wind, torrential rain, flooding, no electricity and water, and widespread devastation to many poorly built houses were the experiences of that night. Over the next week, I followed the government's response and the human stories. In Belize, thankfully there was no loss of life but significant destruction of property to include buildings as well as large portions of the citrus crop. When television did return, I watched people homeless and in shelters as well as trying to salvage property and rebuild. It got me rethinking about psychological responses to such disasters and coping strategies.

Natural disasters such as hurricanes, earthquakes, or wildfires are typically unexpected, sudden and overwhelming. For many people, there are no outwardly visible signs of physical injury, but there can be nonetheless an emotional effect. It is common for people who have experienced disaster to have strong emotional reactions.

We know that in the initial weeks after a natural disaster, many people experience distress, including anxiety, disturbing memories, sleep disturbance, nightmares, and restlessness. This is very common and is an understandable reaction to stress. We also know that most mental health problems typically reduce over time as people get over the initial distress. However, there is usually a significant minority who will have persistent problems and whose problems may actually worsen. Often, this occurs because their coping resources have been worn down by the ongoing stressors involved in slowness of rebuilding their lives and often financial difficulties. In fact, it is not uncommon for persistent stress reactions to come from the more ongoing long-term effects of disasters.

What are common psychological reactions to such disasters? The American Psychological Association has listed the following after the initial reactions subside:

Intense or unpredictable feelings. You may be anxious, nervous, overwhelmned, or grief stricken. You also may be more irritable or moody than usual.
Changes to thoughts and behavior patterns. You might have repeated and vivid memories of the event. It 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 be accompanied by fears that the stressful event will be repeated.
Strained interpersonal relationships. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. You might also become withdrawn, isolated or disengaged from your usual social activities.
Stress-related physical symptoms. Headaches, nausea and chest pain may occur and could require medical attention. Preexisting medical conditions could be affected by disaster-related stress.

So how do you cope with the emotional/psychological reactions to natural disasters? There are some steps experts recommend to help you regain your emotional well being and take back control of your life. These include:

Give yourself time to adjust. Accept that this will be a difficult time but that you will get through it. Allow yourself to mourn the losses you have experienced and try to be patient with yourself.
Ask for support from people who care about you and who will listen and empathize with your situation. Social support is a key component to all stressful situations including disaster recovery. Family and friends can be an important resource. You can find support from those who've also survived the disaster.
Communicate your experience. Express what you are feeling however it is comfortable to you, whether that is talking with family/friends, keep a diary, or partake in a creative activity.
Consider using a local support group led by appropriately trained and experienced professionals. Support groups are frequently available for survivors. Group discussion can help you realize that you are not alone in your reactions and emotions.
Engage in healthy behaviors to enhance your ability to cope with excessive stress. Be sure to eat well-balanced meals and get plenty of rest. If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques I've discussed in other posts. Avoid alcohol and drugs because they can be a diversion that could detract from as well as delay active coping and moving forward from the disaster.
Establish or reestablish routines. This can 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 look forward to during distressing times. Establishing or returning to a regular routine assists greatly in regaining your sense of control and purpose in your life.
Avoid or delay making major life decisions. Switching careers or jobs and other important decisions tend to be highly stressful in their own right and even harder to take on when you're recovering from a disaster.

Your mindset following a natural disaster has much to do with how well and quickly you will recover from the potential negative psychological consequences of a natural disaster. As always, change your thoughts, change your results.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com.