
Caring for Your Mental Health During a Disaster
February 05, 2025
Samantha Domingo, Psy.D., shares tips on how you can get through a disaster and recover while caring for your mental health.
When Things Are at Their Worst
Use mindfulness techniques
- Recognize that fight, flight, or freeze responses can make problem-solving harder. If possible, take three deep breaths to help reset and focus on your next task.
- Practice grounding techniques. Focus on your five senses.
Help and accept help
- Check on neighbors, especially those with limited mobility or who live alone, to ensure their safety.
- Reach out to loved ones for support.
- Tap into your resilience and rely on your community. Remember, we are better and safer together.
Focus on the very next step
- Meet needs, such as food, clean water, and shelter first.
- Ask for assistance or access local resources if needed.
In the Aftermath
Acknowledge your emotions
- Know that it’s okay to feel overwhelmed, scared, or sad.
- Give yourself time to adjust and mourn losses; be patient with emotional changes.
- Notice positive movement toward recovery and witness your own resilience.
- Express feelings through talking, journaling, or creative activities like art.
Reach out
- Seek support from family, friends, or others who can empathize and listen.
- Connect with people, activities, and places that provide a sense of comfort and safety.
- Talk with other survivors or neutral supporters for shared understanding.
- Consider joining a support group led by trained professionals to feel less alone.
- Consider seeking professional mental health support.
Practice self-care
- Eat balanced meals, get rest, and use relaxation techniques for sleep challenges.
- Avoid alcohol and drugs, as they can delay recovery.
- Reestablish routines like regular meals, sleep, and exercise; include enjoyable activities.
- Delay major decisions like career changes until you're more emotionally stable.
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