The Mental Health Minute - February Edition

Psychological Disaster Preparedness and Resilience

When facing the threat of disaster, it’s crucial to consider not only physical precautions, but also psychological preparedness. Overlooking the psychological toll of disasters can lead to serious distress such as PTSD, anxiety, and depression. Here are some tips to psychologically prepare for and cope with the aftermath of a disaster.

Psychological preparedness can enable clearer thinking, quicker action and reduced risk of harm. Maintaining a calm demeanor can be beneficial for both you and others who may not be as psychologically prepared. Having realistic expectations and understanding that emergencies can quickly become overwhelming, can help people to leave the situation when asked by emergency services and help people to cope after the event.

Once the emergency plan has been set and practiced, the necessary physical preparations have been made, we can turn our attention to being psychologically prepared for managing the stress of a threatening natural disaster.  First, anticipate your reaction. Expect the situation to be highly stressful and knowing how you usually react to stress and learn ways to be prepared to manage those feelings.

To identify the feelings as they arise be aware of the common physical symptoms that can include racing heart and palpitations, shortness of breath and dizziness, tense muscles, fatigue or exhaustion, nausea, numbness or tingling and headaches. These reactions can usually trigger stressful thoughts like “I can’t cope” and “I don’t know what to do.” Try to identify the physical reactions that mean you are anxious or stressed. Are the frightening thoughts realistic or are you jumping to conclusions? Remind yourself that although these reactions are normal, they are not helping you to remain focused.

Sometimes breathing exercises can help to maintain control of the physical distress, but by remaining focused on your practiced Emergency plan you can stay grounded and calm. Try not to dwell on the bad things that might happen, but instead tell yourself that you know what the plan is and that the calmer you are, the better you’ll be at managing exactly what needs to be done.

After a disaster, many people experience distressing thoughts, feelings, and physical symptoms, which may lead to behaviours that increase psychological distress. Common reactions include trouble sleeping, sadness, irritability, lack of energy and social isolation. Engaging in self-care strategies such as healthy eating, exercise and avoiding substance use can help mitigate the negative effects of stress.

It’s important to find healthy ways to relax, such as meditation, mindfulness and engaging in enjoyable activities. Limiting exposure to media coverage of the disaster and staying connected with others for support can also aid in recovery. Knowing what resources are available and seeking professional help if needed are essential steps in coping with post-disaster distress.

Psychological preparedness is often overlooked aspect of disaster preparedness. By anticipating and managing stress reactions, engaging in self-care and seeking support when needed, individuals can better cope with the psychological impact of disasters.

The information provided is from Better Together Community Support. This advice may not suit your personal situation and therefore cannot substitute real Psychological advice, please consult a professional if this has raised issues for you.