As all Californians and most of the nation knows, there has been an outbreak of wildfires during the last two weeks. These events have dominated the news. Focus has been on the courageous first responders and provision of aid to those affected. But what about the psychological consequences of such disasters? In a Los Angeles Times article for October 30, 2019, authors Sonali Kohli and Nina Agrawal wrote on “Fires heighten kids’ fears”, noting how the fires are taking a toll on students’ mental health
We know that natural disasters such as hurricanes, earthquakes, and wildfires are typically unexpected, sudden and overwhelming. For many children, 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. Emotional reactions can be worse for children who also struggle with issues of social media, immigration issues, and the fear of school shootings. 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, watching their parents suffer, relocation, and financial challenges. Routines are disrupted. 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, overwhelmed, 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.
Increasingly, as discussed in the article noted above, educators are employing an immediate intervention approach called “psychological first aid (PFA)”. So what is that? In brief, PFA is a supportive intervention for immediate use in the aftermath of a disaster. It was developed by the National Center for PTSD (Post Traumatic Stress Disorder) in 2006 and has since spread to many agencies, governments, and localities throughout the United States and internationally.
While it is not intended to replace professional mental health services when needed, PFA is an evidence-informed approach built on the concept of human resilience to help people—from children to adults—in the immediate aftermath of a disaster, act of terrorism, or even a personal crisis. It's designed to reduce stress symptoms caused by those traumatic events and to foster short- and long-term functioning and coping. It also connects survivors to additional services. It's understood that survivors affected by those events will experience a broad range of early reactions that can cause enough distress to interfere with coping and recovery. So what does PFA intend to accomplish? There are several goals including those in the Times article:
Safety. Restoring a sense of safety is critical. Establish a sense of safety to provide physical, psychological, and emotional comfort.
Calm and comfort and protect and listen. Survivors are overwhelmed or distraught and take their cue from others. Establish a human connection in a non-intrusive, compassionate manner. It's important to maintain a calm, non-judgmental demeanor. This is not a time to talk at children but to allow them to express themselves.
Connectedness. Provide resources and practical assistance to persons to meet their immediate needs and concerns. Connect survivors to social support networks or other sources of support, including family members, friends, and community resources. Also, direct them to professionals as needed.
Self-empowerment and teaching. Support positive coping. Acknowledge coping efforts and strengths and empower survivors. Encourage them to take an active role in their recovery. This can be an opportunity to teach children resilience by teaching them how to cope with adversity in healthy ways, such as problem solving, self-regulation, and relaxation/mindfulness.
Instill Hope. There will be a new day.
In our book on stress management (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056, we offer detailed discussions of strategies to manage your reactions to stressors. For more information about the authors and book, please visit our website at www.manageyourhealthandstress.com. However, in addition to using PFA where available, here are some steps experts recommend to help you and your children 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. 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.
Reconnect with a higher power. If it is a part of your life, draw on the strength of a higher power, whatever that may mean for you. Many times there is comfort in seeking solace, strength, and support from such sources. It is common for survivors of natural disasters to return to regular worship as soon as possible.
Engage in healthy behaviors. 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 children greatly in regaining a sense of control and purpose in life.
Avoid or delay making major life decisions. Making important life decisions is highly stressful normally and even harder to take on when 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.
Good luck on your journey.
Dr. Paul Longobardi
For information on these and related topics, please visit my website at www.successandmindset.com