person in a shadowy room, leaning their head against the wall

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.