Coping with Emotions After a Natural Disaster

Introduction 

During difficult times, especially during and after natural disasters, it is important for people to seek options, reach out to others for support, and not to give up. However, given the unpredictable nature of natural disasters, individuals often experience an acute stress response, which includes emotional, physical, and sometimes socially withdrawn reactions during traumatic events.

Learning how to manage your stress is an important way to cope. As a result, we have gathered helpful tips that you can use to cope better during difficult times following a natural disaster (such as fire, flood, tornado, blizzard, etc.). You can:

• Take care of your emotional and physical well-being in ways that feel supportive and manageable for you. This might include movement, rest, eating nourishing food, spiritual or faith-based practices, or spending time in places or with people that help you feel calmer or more balanced.
• Notice how you are making sense of the disaster and how it is affecting you. There is no “right” way to feel or interpret what has happened. When it feels possible, some people find it helpful to reflect on what gives them meaning or a sense of purpose during difficult times.
• Make decisions in ways that feel supportive for your family and based on your circumstances. Involving others in your decision making, when possible, can help to reduce stress.
• Consider creating regular opportunities to check in as a family, share concerns, and stay connected with each other.
• Express affection to your partner/spouse. Remember that your partner/spouse can be your best ally. Make your relationship a positive aspect of your life that you can count on. Remember, it is also normal to experience periods of strain in relationships during difficult times. Just be careful to avoid making permanent decisions about your relationship during moments of high stress and crisis.
• When possible, spend intentional time together as a family. Even small moments of connection can support the family system.
• Maintain as much structure and routine as possible under the circumstances to provide comfort and security, especially with infants, toddlers, and preschoolers. Predictability can be comforting, especially for young children, but it is okay if routines are not perfect.
• Reach out for support in ways that feel safe. Asking for help can be difficult, but you deserve support.
• Offer empathy and support to others when you feel able to. Let people know their feelings are valid and focus on listening without judgement.

Families are resilient and include survivors who may need to be reminded of their strengths; however, it is also okay to struggle. Both experiences can coexist together.

How do I recognize stress and depression?

Although individuals and families are tough, independent, and resilient, it is normal to experience symptoms of stress and depression following traumatic events such as natural disasters. During and immediately following a natural disaster, watch for signs of chronic, prolonged stress experienced by individuals and family members. Common signs of stress include:

• Physical signs – Headaches, backaches, eating irregularities, sleep disturbances, frequent sickness, ulcers, or exhaustion.
• Emotional signs – Sadness, depression, anger or blame, anxiety, loss of spirit, or loss of humor.
• Behavioral signs – Irritability, backbiting, acting out, withdrawal, alcoholism, or violence.
• Cognitive signs – Memory loss, lack of concentration, or inability to make decisions.
• Problems with self-esteem – “I’m a failure,” “I blew it,” “Why can’t I…” In addition to common signs of stress, some individuals may experience and present signs of depression. As you continue to take care of yourself and your family members, please keep these signs of depression in mind.

Signs of depression

• Unhappy feelings: Feeling sad, hopeless, discouraged, and listless.
• Negative thoughts might include: “I’m a failure,” “I’m no good,” “No one cares.”
• Reduced activity and pleasure in usual activities: “Doing anything is just too much of an effort.”
• People problems: “I don’t want anyone to see me,” “I feel so lonely.”
• Physical problems: Sleeping problems, decreased sexual interest, and headaches.
• Guilt and low self-esteem: “It’s completely my fault,” “I should be punished.”
• Feeling worthlessness, inadequacy, rejection, and insecurity
• Lack of future orientation in conversation.

If you or someone you know is thinking about harming themselves, immediately call 1-800-SUICIDE or 1-800-784-2433 to talk with someone about where to go for help.

How can I maintain my emotional well-being after a natural disaster?

The questions and sample answers below are designed to help brainstorm potential ways to maintain emotional well-being after a natural disaster. Answering these questions will help you learn about ways to cope that can be effective during difficult times:

1. When I experienced a previous crisis, what steps did I take that helped me and my family survive? What coping skills did I use that helped me bounce back?

I brainstormed solutions to our problem. I leaned on community resources and support. I held family meetings and we listened to one another’s ideas.

2. What personal resources did I use?

My problem-solving skills, sense of humor, determination to take one day at a time, and my spiritual life.

3. What family resources did I use?

Communicating openly and discussing the pros and cons of solutions that we brainstormed.

4. What community resources did I use?

Accountant, attorney, guidance counselor, lender, licensed marriage and family therapist, mental health counselor, physician, and priest/minister/rabbi.

5. What personal, family, or community resources could we use to better cope with this fire/flood/tornado/blizzard?

Hold regular opportunities for family members to check in, accept predicaments over which we have no control, and solve problems within our control one at a time.

6. What are some healthy ways I can reduce stress?

Seek out resources and prioritize self-care, whatever that may look like at the time.

7. What are some healthy ways I can to decrease my anger levels?

I might pause, create space, and check in with myself about what I need right now. 

8. What are some healthy ways I can use to manage feelings of depression?

Make a list of my strengths and accomplishments. Visit with a trusted counselor, therapist, physician, or psychologist.

9. What are some resources we could call on?

Physicians, counselors, ministers, accountants, attorneys, and lenders.

References

Adapted from Williams, R. T., & Fetsch, R. J. (2003). Farm and ranch family stress and depression: A checklist and guide for making referrals. Retrieved March 4, 2003

Benight, C. C., & Harper, M. L. (2002). Coping self-efficacy perceptions as a mediator between acute stress response and long-term distress following natural disasters. Journal of Traumatic Stress, 15(3), 177–186.

Benight, C. C., Swift, E., Sanger, J., Smith, A., & Zeppelin, D. (1999). Coping self-efficacy as a mediator of distress following a natural disaster. Journal of Applied Social Psychology, 29, 2443–2464.

Nel, P., & Righarts, M. (2008). Natural disasters and the risk of violent civil conflict. International Studies Quarterly, 152, 159–185.

Raccanello, D., Rocca, E., Barnaba, V., Vicentini, G., Hall, R., & Brondino, M. (2023, February). Coping strategies and psychological maladjustment/adjustment: A meta-analytic approach with children and adolescents exposed to natural disasters. In Child & Youth Care Forum (Vol. 52, No. 1, pp. 25-63). New York: Springer US. doi.org/10.1007/s10566-022-09677-x