In the event of a disaster, stay calm. It’s common advice. It’s the best advice, but it is rarely easy. In fact, in the event of a traumatic event you never saw coming, very little happening around you may inspire coolheadedness or logic. It’s not unusual to want to hide, withdraw, or give up. Despite our best efforts, sometimes, keeping calm requires a lot of intention, support, and strategy in the weeks and months that follow.
Try to give yourself some grace. Remember that, despite the distress of change or tragedy, it only feels like the end of the world. Whether you are experiencing a natural disaster, a man-made emergency, or some sort of personal or family upheaval, you likely need help to cope. In time, you’ll gain perspective. For now, some basic strategies for surviving your current circumstances and thriving in the immediate future ahead are key.
7 Ways to Cope With & Recover From the Trauma of Disaster
1. Breathe.
Focus on “inhaling calm” and “exhaling anxiety”. This is important at the height of the crisis and after the worst has passed. If you can, make a habit of taking moments to breathe and settle yourself. Briefly walk away to pray or meditate. Use your senses to ground yourself in the present moment, and try not to get too far ahead of the situation in your mind. Clarity and the ability to stay present are crucial for coping with a disaster and its aftermath.
2. Accept the circumstances.
Distress is amplified when we rigidly refuse to accept things as they are. When something beyond your control occurs, it’s easy to automatically deny or to resist it. It’s only natural to want things to remain safe and comfortable. However, accepting the new normal provides you with the opportunity to respond honestly, maintain your physical stamina and psychological awareness, and make wise decisions.
3. Honor your internal response.
You have feelings about what’s going on. You’ll be able to manage the circumstances better if you allow yourself to express them sincerely and openly. Emotion can be an asset, helping to guide your choices and relay information accurately. Stuffing anger, grief, and emotional pain may do more to hinder productivity and relationships than help them.
Look for trusted people and safe places to share what’s happening internally. If your current relationships aren’t appropriate right now, reach out to a professional for support.
4. Challenge your negative thoughts.
Practice reframing thoughts, one at a time, to support objectivity and help you feel more capable and in control. It may also help to employ the following tips:
Ask yourself questions. When fearful or depressing thoughts arise, challenge them. Ask yourself: Is this true? Is this helpful?
Rewrite your thoughts. A journal can be extremely beneficial. Accept your thoughts, but affirm yourself too. Look at what’s bothering you, what triggers anxiety, and which thoughts to reframe. You can later revisit your positive statements for encouragement.
Mine for reasons to be grateful. When you feel overwhelmed, take every opportunity to dig for nuggets of hope and humor.
5. Work well with others.
When disaster strikes, depression often strikes too. You may feel like hiding or withdrawing from those closest to you. If this persists too long, you could deprive yourself of the help you need.
We are wired to need each other and meet each other’s needs. Communication, contribution, and cooperation are vital during confusing times.
6. Manage the stresses of your new normal.
Disaster changes how you live your life. To limit overwhelm, try the following:
Divide challenges into a series of smaller tasks. Completing each individually will increase your confidence, reduce anxiety, and increase your odds of success.
Cope by dealing in facts and reality. Resist the urge to ruminate, catastrophize, or blame others.
Practice the best self-care possible. Do your best to stay hydrated, nourished, and well-rested. Avoid unhealthy coping methods. Being accountable to a significant other, a trusted loved one, or a counselor can help if necessary.
7. Embrace trauma treatment.
If professional counseling is available, strongly consider it. Someone trained to assist you can provide valuable guidance and reliable mental health care when so much is competing for your attention. In addition to helping you cope with a disaster or tragedy, a therapist can help lay the foundation for communication and lasting healing afterward.
Trauma Treatment: Take the Next Step
Are you ready to take the next step together? Seeking help is nothing to be ashamed of. You may find that, with some direction, you can keep your mental state grounded in reason, your emotions stable, and your behavior productive.
Trauma treatment provides support, empathy, and a pathway to address your experience in lasting ways. I am here to help you get through your disaster feeling secure, validated, supported, and empowered. Please read more about our Trauma Treatment services. Please call (805) 374-1770 or email me at Linda@lindafisherman.com for compassionate care and support.