Caring for Your Mental Health During a Disaster

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.